| 1) Beginner 25-minute walking routine |
| Speed |
Incline |
Duration |
| 2.5 mph |
incline 0° |
five minutes |
| 2.6 mph |
incline 0° |
1 minute |
| 2.7 mph |
incline 0° |
1 minute |
| 2.8 mph |
incline 0° |
1 minute |
| 2.9 mph |
incline 0° |
1 minute |
| 3.0 mph |
incline 0° |
11 minutes |
| 2.9 mph |
incline 0° |
1 minute |
| 2.8 mph |
incline 0° |
1 minute |
| 2.7 mph |
incline 0° |
1 minute |
| 2.6 mph |
incline 0° |
1 minute |
| 2.5 mph |
incline 0° |
1 minute |
| 2) Easy 30-minute walking routine |
| Speed |
Incline |
Duration |
| 3.0 mph |
incline 0° |
five minutes |
| 3.5 mph |
incline 2° |
three minutes |
| 3.5 mph |
incline 0° |
two minutes |
| 3.5 mph |
incline 3° |
three minutes |
| 3.5 mph |
incline 0° |
two minutes |
| 3.5 mph |
incline 4° |
three minutes |
| 3.5 mph |
incline 0° |
two minutes |
| 3.5 mph |
incline 5° |
three minutes |
| 3.5 mph |
incline 0° |
two minutes |
| 3.0 mph |
incline 0° |
five minutes |
| 3) Moderate 40-minute walking routine |
| Speed |
Incline |
Duration |
| 3.0 mph |
incline 0° |
five minutes |
| 3.5 mph |
incline 0° |
two minutes |
| 3.6 mph |
incline 0° |
two minutes |
| 3.7 mph |
incline 0° |
two minutes |
| 3.8 mph |
incline 0° |
two minutes |
| 3.9 mph |
incline 0° |
two minutes |
| 4.0 mph |
incline 0° |
two minutes |
| 3.0 mph |
incline 0° |
three minutes |
| 3.5 mph |
incline 3° |
two minutes |
| 3.6 mph |
incline 3° |
two minutes |
| 3.7 mph |
incline 3° |
two minutes |
| 3.8 mph |
incline 3° |
two minutes |
| 3.9 mph |
incline 3° |
two minutes |
| 4.0 mph |
incline 3° |
two minutes |
| 3.0 mph |
incline 3° |
three minutes |
| 3.0 mph |
incline 0° |
five minutes |
| 4) Moderate 35-minute hill climb routine |
| Speed |
Incline |
Duration |
| 3.5 mph |
incline 0° |
five minutes |
| 4.0 mph |
incline 5° |
two minutes |
| 4.0 mph |
incline 6° |
two minutes |
| 4.0 mph |
incline 7° |
two minutes |
| 4.0 mph |
incline 8° |
two minutes |
| 4.0 mph |
incline 9° |
two minutes |
| 4.0 mph |
incline 10° |
two minutes |
| 4.0 mph |
incline 9° |
two minutes |
| 4.0 mph |
incline 8° |
two minutes |
| 4.0 mph |
incline 7° |
two minutes |
| 4.0 mph |
incline 6° |
two minutes |
| 4.0 mph |
incline 5° |
five minutes |
| 3.5 mph |
incline 0° |
five minutes |
| 5) Advanced 35-minute walk-run routine |
| Speed |
Incline |
Duration |
| 3.5 mph |
incline 0° |
three minutes |
| 4.0 mph |
incline 0° |
three minutes |
| 4.0 mph |
incline 2° |
four minutes |
| 5.0 mph |
incline 0° |
two minutes |
| 4.0 mph |
incline 3° |
three minutes |
| 5.0 mph |
incline 0° |
two minutes |
| 4.0 mph |
incline 4° |
three minutes |
| 5.0 mph |
incline 0° |
two minutes |
| 4.0 mph |
incline 5° |
three minutes |
| 5.0 mph |
incline 0° |
two minutes |
| 4.0 mph |
incline 3° |
three minutes |
| 4.0 mph |
incline 2° |
three minutes |
| 3.5 mph |
incline 0° |
two minutes |
| 6) Moderate 5 km run-walk routine |
| Speed |
Incline |
Duration |
| 4.5 mph |
incline 0° |
five minutes |
| 6.0 mph |
incline 0° |
six to ten minutes
(starting at six and working
your way up to ten) |
| 4.0 mph |
incline 0° |
one to three minutes
(starting at three and working
your way down to 10) |
| 6.0 mph |
incline 0° |
six to ten minutes |
| 4.0 mph |
incline 0° |
one to three minutes |
| 6.0 mph |
incline 0° |
six to ten minutes |
| 4.0 mph |
incline 0° |
one to three minutes |
| 3.5 mph |
incline 0° |
five minutes |
| 7) Advanced 37-minute run routine |
| Speed |
Incline |
Duration |
| 6.0 mph |
incline 0° |
five minutes |
| 6.1 mph |
incline 0° |
two minutes |
| 6.2 mph |
incline 0° |
two minutes |
| 6.3 mph |
incline 0° |
two minutes |
| 6.4 mph |
incline 0° |
two minutes |
| 6.5 mph |
incline 0° |
two minutes |
| 6.5 mph |
incline 1° |
five minutes |
| 6.5 mph |
incline 0° |
two minutes |
| 6.4 mph |
incline 0° |
two minutes |
| 6.3 mph |
incline 0° |
two minutes |
| 6.2 mph |
incline 0° |
two minutes |
| 6.1 mph |
incline 0° |
two minutes |
| 6.0 mph |
incline 0° |
five minutes |
| 3.0 mph |
incline 0° |
two minutes |
| 8) Advanced 60-minute run routine |
| Speed |
Incline |
Duration |
| 6.0 mph |
incline 0° |
five minutes |
| 6.5 mph |
incline 0° |
three minutes |
| 6.0 mph |
incline 0° |
two minutes |
| 6.5 mph |
incline 0° |
three minutes |
| 6.0 mph |
incline 0° |
two minutes |
| 6.0 mph |
incline 3° |
three minutes |
| 6.0 mph |
incline 0° |
two minutes |
| 6.0 mph |
incline 3° |
three minutes |
| 6.0 mph |
incline 0° |
seven minutes |
| 7.0 mph |
incline 0° |
two minutes |
| 5.5 mph |
incline 0° |
three minutes |
| 7.0 mph |
incline 0° |
two minutes |
| 5.5 mph |
incline 0° |
three minutes |
| 6.0 mph |
incline 2° |
ten minutes |
| 6.0 mph |
incline 0° |
five minutes |
| 3.0 mph |
incline 0° |
five minutes |
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