20 Minute Endurance Running Workout [Follow Along]

Your Workout:

3 Minute Warm-Up:

First Minute: 5% grade, 2/10 effort (walk/light jog)

Second Minute: 4% grade, 3/10 effort

Third Minute: 3% grade, 4/10 effort

Main Set:

#1

90 seconds @ 2% grade, 6/10 effort

30 second REST @ 2% grade, 3/10 effort

#2

90 seconds @ 2% grade, 6/10 effort

30 second REST @ 2% grade, 3/10 effort

#3

90 seconds @ 2% grade, 7/10 effort

30 second REST @ 2% grade, 4/10 effort

#4

90 seconds @ 2% grade, 7/10 effort

30 second REST @ 2% grade, 3/10 effort

#5

90 seconds @ 2% grade, 7/10 effort

30 second REST @ 2% grade, 4/10 effort


4 Minute Climb:

Set tread to 3% grade. Use speed to find a 5/10 effort. You won’t touch the speed again over next 4 minutes.

First Minute: 3% grade

Second Minute: 4% grade

Third Minute: 5% grade

Fourth Minute: 6% grade

3 Minute Cool Down:

First Minute: 3% grade @ 3/10 effort

Second Minute: 2% grade @ 2/10 effort

Third Minute: 1% grade @ 1/10 effort (walk/jog)


You did it! Well done.


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