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Exclusive Treadmill Workout from Mile High Run Club

Chris Fanning

Love a long run but don't have the time? Or maybe you love the benefits but find a five-miler brutal. There's good news for both camps: Research shows that a very short run can yield a big payoff. Just five to 10 minutes a day can increase your life expectancy by three years, found a study in The Journal of the American College of Cardiology. The effect is likely due to running's high intensity, study authors say. And for those who love to run, there are new strategies to make it more exciting, such as running classes. (Need motivation? See 7 Ways to Make Runnng More Fun.)

Such fitness classes are offered at the Mile High Run Club, which debuted in New York City this fall. Take everything you love about group-cycling—energetic music, motivating instructors, a sense of community—and put it on the treadmills. It's sort of like a running party, so you'll sail through speed intervals, then knock out strength moves.

We loved the concept so much that we asked Mile High founder, Debora Warner, to create a sample workout for you to try at home.

How it works: After the five minute warm-up, hop on the treadmill for the running portion, aiming for the recommended speeds and times. After 26 minutes, recover for one full minute before performing each of the kettlebell strength training exercises, in order. End your workout with the bodyweight and core-toning exercises provided.

What You'll Need: Treadmill and medium kettlebell (8 kg). Low bench optional. 

Warm-Up: Perform each exercise for 1 minute
Butt Kicks (run in place, your heels kicking up toward your glutes)
Alternating Forward Lunges
Jumping Jacks
Star Stretch
Bodyweight Squats

TREADMILL WORKOUT (Note: Speed targets are geared toward beginners and are suggestions that can be adjusted based on your fitness level.)

Time (mins.)WHAT TO DOSpeed (MPH)INCLINE


Easy Jog4-51%
4-7Pick-Up/Run (add 1 MPH)5-61%
8-10Sprint (add 2 MPH)6-71%
11-14Run (add 1 MPH)5-65%
15-17Sprint (add 2 MPH)6-73%
18-24Progression (starting 1 MPH higher, increase .5 MPH every minute)5-91%
24-26Walking Recovery3.51%


Kettlebell Strength Training: Do each exercise for 30 seconds. Repeat twice. Rest for 1 minute between circuits.
Upright Row
1 minute rest
Reverse Suitcase Lunge with Right Knee Raise: Stand with feet hip-width apart and hold the kettlebell with your right hand, arms at sides. Step left leg back into a reverse lunge. Stand, shifting weight onto right foot and driving left knee toward chest. Pause; then step left leg back to lunge. Continue doing a reverse lunge into a knee raise.
Reverse Suitcase Lunge with Left Knee Raise: Same as above, but switch sides (kettlebell in left hand, lunge/raise with right leg)

Bodyweight Strength Training: Do each exercise for 30 seconds. Repeat twice. Rest for 1 minute between circuits.
Single-leg Squat with Jump (rest back foot on low bench)
1 minute rest
Push Up
Forearm Plank



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