One-Hour Workout: Head For The Hills, Inside

  • By Jené Shaw
  • Published Jan 14, 2014
  • Updated Mar 9, 2016 at 4:02 PM UTC

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s treadmill workout comes from Lauren Updyke, a USAT Level I coach for Base Tri-Fitness in Columbus, Ohio. Updyke created this indoor strength-building workout with fellow Midwestern athletes in mind who might also have difficulty running in the snow.

“Your speed should be determined by what you can comfortably maintain for a one-hour steady state zone 2 effort. For athletes who can comfortably run faster than 7 mph, increase the treadmill incline versus increasing the speed,” Updyke suggests. “For newer athletes, a walk is appropriate during the recovery intervals.”


10 minutes at 1% incline

RELATED: Form-Focused Run With Strides


5 minutes — 3%
5 minutes — 1%
2 minutes — 6%
2 minutes — 1%
5 minutes — 4%
5 minutes — 1%
10 minutes — 4%
3 minutes — 1%
3 minutes — 6%


10 minutes easy at 0-1%

More one-hour workouts.

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FILED UNDER: Run / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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