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30-Minute, 3+ Mile Hill and Sprint Treadmill Interval Workout + A Playlist to Go With

I am so appreciative of all the love and support you extended to me regarding last night’s post. I feel extremely grateful that I can share content in the bucket of recipes/workouts/useful stuff as well as the more personal/life/yoga/growth stuff and feel that you’re on board no matter what and that we’re all growing stronger inside and out through it all. <3

Speaking of workouts. it’s been a while since I shared one with you. I’ve got a killer treadmill workout for you today along with an amazing playlist to power you through it. I came up with this treadmill workout while I was at the gym last weekend and I knew that I had to share it here. I love to kick off my lifting sessions with some treadmill interval work when I have the time. I find that my body feels so much better lifting when I’m already warm and sweaty.

First, let’s talk about the tunes for the workout. I don’t know about you but I need a SERIOUSLY motivating playlist when I’m on the treadmill. I think you’ll love this one.

And for the workout…it’s a treadmill interval workout that features blocks of work with both hills and sprints. It’s 30 minutes and you should cover 3+ miles over the course of the run.

A 30-minute treadmill workout that features hill and sprint intervals for a challenging but fun run that covers over 3 miles in distance!

The whole theme behind this workout is increasing intensity as the workout goes on, which is my personal favorite way to work. I’ve separated the workout into six, five-minute blocks. There is one block for warm up and one for cool down and the other four alternate between hill and sprint work. Within the working blocks there are two 90 second pushes and two 60-second recovery periods.

Note that the suggested inclines and speeds here are just suggestions and you can totally adjust them up or down to meet your needs.

This one is sweaty, challenging and fun. Try it out and report back!

Current favorite running song? I am LOVING that Imagine Dragons song, Believer!

{ 8 comments… add one }
  • 1
    Chrissie February 8, 2017, 2:40 am

    Thanks for sharing about your name change in your previous post – it is great that you’ve decided to own who you are and what feels right for you and change back to your maiden name!

    Is there a way to get your playlist to open in Spotify on my phone? I am trying to use it more to organize my music but I still haven’t quite figured it out yet! Thanks!

  • 2
    Meredith (The Cookie ChRUNicles) February 8, 2017, 5:15 am

    I really need to try this workout! I never run on much of an incline so this would definitely challenge me.

  • 3
    Carolyn February 8, 2017, 7:52 am

    I love your playlists – have discovered some of my best running/yoga songs from them. Thanks!! 🙂

  • 4
    Sana February 8, 2017, 9:47 am

    I just wanted to comment about how wonderful you last post was! I am feeling very very strongly about keeping my same last name even when I do get married. So your post was a refreshing read. You do a wonderful job of balancing personal posts with fitness ones. Keep it up <3

  • 5
    Heather February 10, 2017, 8:12 am

    I did this workout last night and it was great – thank you!

    • 6
      Jen February 10, 2017, 8:22 am

      So happy to hear this! I did it again this week too!

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