45 Minute Treadmill Run | Advanced Tempo Intervals and Fartlek | Follow Along

A 45-minute advanced treadmill run: tempo blocks, fast intervals and fartlek surges. Speed and incline are on screen for every block, with a 3D runner and DJ-mixed music to drive the pace. ▸ Time: 45 min ▸ Level: Advanced ▸ Equipment: a treadmill (or run outdoors and follow the effort) ▸ Moves: Warm-up walk, Jog, Tempo run, Recover jog, Push, Easy run, Cool-down walk THE WORKOUT 0:00 Warm-up walk · 3.5 mph 3:00 Jog · 5.5 mph · 1% incline 7:00 Tempo run · 6.8 mph · 1% incline 10:00 Recover jog · 5.5 mph · 1% incline 11:00 Tempo run · 6.8 mph · 1% incline 14:00 Recover jog · 5.5 mph · 1% incline 15:00 Tempo run · 6.8 mph · 1% incline 18:00 Recover jog · 5.5 mph · 1% incline 19:00 Tempo run · 6.8 mph · 1% incline 22:00 Recover jog · 5.5 mph · 1% incline 23:00 Tempo run · 6.8 mph · 1% incline 26:00 Recover jog · 5.5 mph · 1% incline 27:00 Tempo run · 6.8 mph · 1% incline 30:00 Recover jog · 5.5 mph · 1% incline 31:00 Push · 7.8 mph · 1% incline 31:30 Easy run · 6.0 mph · 1% incline 33:00 Push · 7.8 mph · 1% incline 33:30 Easy run · 6.0 mph · 1% incline 35:00 Push · 7.8 mph · 1% incline 35:30 Easy run · 6.0 mph · 1% incline 37:00 Push · 7.8 mph · 1% incline 37:30 Easy run · 6.0 mph · 1% incline 39:00 Jog · 5.5 mph 42:00 Cool-down walk · 3.3 mph HOW TO USE IT Press play and set your treadmill to the speed and incline on screen. The next block shows 20 seconds before each change, and the voice calls it. New here? Start with the 5-minute warm-up, then pick your level: Beginner, Intermediate or Advanced (playlists on the channel). Train at your own pace and level. This is not medical advice: check with a doctor before starting a new exercise programme, and stop if you feel pain, dizziness or discomfort. #treadmillrun #runningworkout #wrexxfitness