“The 9er” Tread w/ Fred Run
Fred runs you through four nine minute rounds broken into progressive three minute blocks, each ending faster than the last. Running tips and technique come along the way in this forty minute treadmill session.
This 40 minute treadmill run called "The 9er" is exactly what the name says! Four 9-minute rounds of running, with 1 minute recovery periods between each. Each round is broken into three progressive 3-minute blocks, all of each 9er ending with a faster pace. Fred also gives some valuable running tips & techniques along the way. So, press play and enjoy “The 9er"!
This workout does not include a warm-up or cool-down, but we have some great options here!
What members are saying
- Kim M.Feb 15, 2026
Love this class, did it again today after a few months and I had forgotten how good it was
- Connie F.Aug 21, 2025
Fantastic Fred...thank you! Drenched and feeling strong...flies by!
- Nancy B.Aug 3, 2025
Great workout. Haven’t been running in quite awhile and was nervous about attempting this one but Fred makes it very doable! Thanks Fred - another home run.
- sharon C.Mar 21, 2025
OMG Fred your idea and my idea of fun are definitely not the same! I hate the treadmill but you made that almost enjoyable. Thanks for your help.
- Teena F.Jan 10, 2025
Loved it! It pushed me for sure. Thank you Fred!
- Sarah W.Jan 7, 2025
I love to tread with Fred. This work it is doable, challenging, and inspiring.
- Linda L.Jan 3, 2025
I don’t have a treadmill, but I couldn’t miss a Fred class so I hopped on my spin bike. It was perfect! Soaked in sweat and crazy high calorie burn! Loved it! Thanks Fred!😁😁😁😁
- Ali A.Jan 2, 2025
Great 👍🏽👍🏽🇰🇼
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