Published October 7, 2025 11:42PM
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Originally posted onRUN | Powered by Outside
A 20-Minute Progression Treadmill Workout to Improve Pace Control
Also included: a 15-minute warm-up and a 10-minute cool-down
(Photo: Runner: Alvaro Medina Jurado/Getty; Design: Ayana Underwood/Canva)
Progression runs are an effective way to develop an endurance base while gradually building up to higher-intensity efforts. This progression treadmill workout helps you practice pace control by not starting the progression too soon, thereby avoiding excessive fatigue before the final, intense effort.
Warm Up
Time: 15 minutes
To prepare your muscles and legs, start with a simple warm-up routine. (Don’t forget to stretch.)
Then, when you’re ready to hop on the treadmill, set the pace to whatever your leisurely jog pace is.
- 5 min easy jog: Start light to get your blood flowing.
- 5 x 30 sec progression build + 30 sec jog recovery: Here, start by jogging for 30 seconds; during those 30 seconds, gradually increase your pace. Then, jog at an easy pace for 30 seconds to let your body recover. Do this combination of 30-second progressions + 30-second recovery blocks for five rounds.
- 5 min easy jog: End your warm-up session with a light jog.
Progession Treadmill Workout
Time: 20 minutes
This treadmill workout progression goes from the longest 8-minute pace interval to shorter time intervals. Each step will help delay the onset of fatigue, so that you can finish the last 2 minutes feeling strong.
If you’re unfamiliar, the Rate of Perceived Exertion (RPE) means how hard you feel you’re pushing yourself. For example, if you’re running at an RPE of 5, that’s considered moderate effort, as the RPE scale ranges from 1 to 10.
- 8 min at a comfortable pace (RPE 4)
- 6 min at a moderate pace (RPE 5)
- 4 min at a threshold pace (RPE 7)
- 2 min at a hard effort (RPE 8)
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Cool Down
Time: 10 minutes
When you reach the cool-down phase of this workout, ease into a light jog and congratulate yourself for a job well done.
- 10 min easy jog
Conclude your workout with additional stretching and, if desired, a foam-rolling session.
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