When I started my running journey this January 2017, I couldn’t even run a mile on the treadmill! This shocked me because I worked out. Still, it took me over 12 minutes to complete one mile. By May, I worked my way up to 3 miles and ran a 5K in 30 minutes. 3 months after that, I ran a half marathon at a 9:50 minute mile pace (which was “fast” for me at that distance). How did I go from over a 12 minute mile to 9:50 minute mile pace over a few months? Treadmill workouts!

Treadmill workout
Running on an incline!

I performed an interval workout that included “hills” once a week and saw amazing results in strength and run times. Below is a sample workout I use to get stronger. The best part of the workout is that it is suitable for walkers or runners! These types of workouts help bust treadmill boredom and will get your legs strong! Strong legs = faster times!


  1. Walk for 2 minutes to warm up.
  2. Run easy (or walk faster) for 5 minutes to get the blood flowing.
  3. HILLS: Run/walk on an incline at 4-6% for 1:30 minute; then run easy/walk for 2 minutes to recover. Repeat 4-8 times.
  4. Walk for 2-5 minutes to cool down.

You can always add more time to the recovery period to suit your needs.  If you’re pressed for time, you can perform less hills or even shorten the interval. Now go kick some butt on the treadmill!

Running, running shoes

Do you walk/run hills once a week?

Disclaimer: You should consult your physician or other health care professional before starting this (or any other fitness program) to determine if it is right for you.

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