If you want to be a better runner, you'll want to add this viral 12-3-30 walking workout, popularized by @laurengiraldo, to your training plan.
12 is the percent incline (or grade/ how steep is it). 🗻3 miles per hour is the speed. 🏃🏽♀️
30 minutes is the amount of time you spend on the treadmill. ⏳
A key component of the workout is to have a steep incline and a relatively comfortable to brisk walking pace. The actual numbers can vary from person to person, and can change as you progress.
Lately, here’s what my version of the treadmill walking workout looks like:
Warm up: Walk from my apartment to our coop “gym” plus my normal run warm up if I’ve just been sitting around.
12 incline- 3mph-5 minutes
12 incline - 3.5mph - 10 minutes
12 incline - 3.8 mph - 20 minutes
14 incline - 3.8 mph - 5 minutes (this one is so hard for me 😅)
14 incline - 3.5 mph - 10 minutes
12 incline - 3.5 mph - 5 minutes
12 incline - 3 mph - 5 minutes
I know this equals an hour. Personally, I prefer a longer workout so I get more bang-per-shower. 🤣 Plus, this workout isn’t draining. It’s fun and once you get good music and the endorphins going you won’t want to stop.
I seriously love this treadmill workout! I get a good cardio boost. I feel my abs, glutes, quads and hamstrings are all engaged and getting stronger. It’s been a great way for me to build endurance for running uphill without actually running and dealing with the impact of that. I also find it challenging enough to make being on the treadmill in my empty gym interesting.
Have you tried the 12-3-30 workout? Would you try it? LMK in the comments. 😀👇🏿
12 incline- 3mph-5 minutes
12 incline - 3.5mph - 10 minutes
12 incline - 3.8 mph - 20 minutes
14 incline - 3.8 mph - 5 minutes (this one is so hard for me 😅)
14 incline - 3.5 mph - 10 minutes
12 incline - 3.5 mph - 5 minutes
12 incline - 3 mph - 5 minutes
I know this equals an hour. Personally, I prefer a longer workout so I get more bang-per-shower. 🤣 Plus, this workout isn’t draining. It’s fun and once you get good music and the endorphins going you won’t want to stop.
I seriously love this treadmill workout! I get a good cardio boost. I feel my abs, glutes, quads and hamstrings are all engaged and getting stronger. It’s been a great way for me to build endurance for running uphill without actually running and dealing with the impact of that. I also find it challenging enough to make being on the treadmill in my empty gym interesting.
Have you tried the 12-3-30 workout? Would you try it? LMK in the comments. 😀👇🏿
Olivia Lovejoy is your run bestie who shares running tips, training plans and motivation online and offers one-on-one run coaching to help new runners achieve their goals. Based in Hastings on Hudson, NY but just a click and scroll away: Instagram | YouTube | Run with me | Email me | Subscribe to my email newsletter
