Treadmill challenge – zero to 10% incline in 6 weeks

Last updated on May 25th, 2022 at 04:07 pm

There are lots of benefits of outdoor walking, but one big advantage that treadmill walking has is that you can control the incline. This means that you can increase the intensity of your workout without increasing your pace. Walking on an incline also challenges the glute (butt) and core muscles more. This treadmill challenge will get you started with incline walking. It starts with no incline in the first week and build up to 25 minutes at a 10% incline in 6 weeks.

Before you do the treadmill challenge

Treadmill challenge PDF

Info 20-30 beg

The starting point is being able to walk continuously at a normal pace for 20 minutes. If 20 minutes is too much for you, then aim to improve on this first before starting the challenge.

Although walking is a safe and natural activity, please check these general safety guidelines before starting.

All the walking is at a normal pace. For the average person, normal walking speed is about 3mph/5kmh. If necessary, adjust this up or down to your own normal walking pace. You should always warm up and cool down by walking without an incline, as shown in the schedules below. You can download a printable the full 6 week schedule at the end of the post.

6 week treadmill challenge

The challenge is based on walking 3 times a week, preferably on non-consecutive days.

Week 1

Week 1 walks are with no incline (0%).

Treadmill challenge week 1

Week 2

Week 2 introduces an incline at 2%. From week 2 onwards, the walks follow the same pattern: walk 1 has 15 minutes at an incline, walk 2 has 20 minutes and walk 3 has 25 minutes. The amount of incline increases each week, but the warm up and cool down are always with no incline.

Week 2

Week 3

Week 3

Week 4

Week 4

Week 5

Week 5

Week 6

Treadmill challenge week 6

Get a printable copy of the treadmill challenge

Treadmill challenge PDF printable 2001

Sign up for My Fitness Planner updates and get the free printable download link e-mailed to you:

After you sign up, you’ll get 3 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download and a separate welcome e-mail

Related to treadmill challenge – read now or pin for later

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