
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 |