If you’ve ever said, “the treadmill is so boring”, you’re not alone.
A minute seems like ten.
And staring down the treadmill display doesn’t make time move any faster.
How much longer do you have to be on this treadmill?
Treadmill running can be a chore, but here’s the secret: the treadmill can be your best tool to boost your fitness and build your running strength when you don’t have much time.
Running on the treadmill plus targeted treadmill running workouts is perfect for busy people.
So if you’ve been looking to switch things up on the treadmill and make time fly by, these treadmill running workouts can help you do just that.
Let’s get started.
Whether you’re a runner looking for running tips or a cyclist searching for cycling advice, this site is here to help you elevate your fitness game.
Affiliate Disclosure: I’m here to help you grow as a rider and runner. So to keep things running smoothly and the content free, I participate in the Amazon Services program and select affiliate networks. So, when you click on those affiliate links, I earn a small commission at no extra cost to you.
5 TREADMILL RUNNING WORKOUTS TO MAKE THE TIME FLY BY
These workouts are guidelines, so feel free to modify them based on your running fitness level.
Do the workouts as suggested or experiment and adjust to make it work for you.
Think the inclines are too easy? Bump it up.
Need more walking recovery between your intervals? Extend your walk time.
Treadmill Running Workouts | Treadmill Tempo Interval Run
A tempo run is usually 20 to 40 minutes long at a pace that you can hold for about 60 minutes.
Tempo runs teach your body to run faster over longer distances.
Technically speaking, when you run at this tempo pace, you’re running at an intensity where lactic acid builds faster than your body can clear it away.
When you do this type of run, you’re getting your body to push that lactic acid ceiling a little higher, so you can run longer without getting tired.
And an added bonus: this tempo run builds your running mental toughness.
So instead of a continuous 20-minute tempo run, we’ll split this run into bite-size intervals to make it less daunting.
The treadmill running tempo workout (total time: < 60 minutes)
Warm-up with easy running, 10 minutes
4 x 5 minutes at tempo pace, with 2 minutes walking recovery
Cool down with easy running, 10-15 minutes
Hill Treadmill Running Workout
There’s nothing easy about running uphill.
But when you do, it will improve your leg muscle strength and running speed.
Running hills works your hips, hamstrings, glutes, and calves (more so than flat road running) to power you uphill.
The hill running workout (total time: < 45 minutes)
Warm-up with a 5-minute walk
10 minutes easy running
Incline work with 1-minute recovery
Incline 3% for 2 minutes
Incline to 4% for 2 minutes
Incline to 5% for 2 minutes
Incline at 4% for 2 minutes
Incline 3% for 2 minutes
Cooldown
5 minutes, easy running
5 minutes, walk
The Run/ Walk Treadmill Workout
Walking is a gentle way to build fitness, endurance, and strength without putting too much stress on your body.
And walking, or a walk-run workout, gradually lays the foundation—the strength—you need to withstand the impact of running.
A run-walk treadmill workout can delay muscle fatigue so you can run faster, longer. 1
The run-walk pyramid treadmill workout for beginners (total time: < 30 minutes)
Set your incline to 1.0%
Warm-up with a 10–minute brisk walk
Run easy 20 seconds, walk for 10 seconds
Run easy for 30 seconds, walk for 15 seconds
Run easy for 40 seconds, walk for 20 seconds
Run easy for 60 seconds, walk for 30 seconds
Cool down with a 10-minute brisk walk
The Treadmill Sprint Workout
Sprints are short, intense bursts of running that boost your muscle strength and explosive power.
Because this is a high-intensity session, there are some things to keep in mind before you begin this treadmill sprint workout.
- Do you run a few times a week? You’ll want to have a running foundation to build your running muscles before launching into a sprint workout.
- Sprints don’t have to be run at an all-out effort, especially if you haven’t done any speedwork in some time.
- Do this workout once a week to prevent excessive muscle soreness.
- And, don’t skip the warm-up because this gets your blood flowing and preps your body for this workout.
The Treadmill Sprint Workout (total time: 30 minutes)
Warm up, 10 minutes easy running
Sprint, 20 seconds
Walk recovery, 40 seconds
Sprint, 30 seconds
Walk recovery, 60 seconds
Sprint, 40 seconds
Walk recovery, 90 seconds
Repeat 2 times
Cool down, 10 minutes easy running
The Treadmill Playlist Run
Running with your favorite songs can distract you from the monotony of running in place.
So if you don’t want to watch the clock, let your songs be your guide.
Your favorite playlist treadmill running workout
Warm-up with easy walking or running, 10 minutes
Run (RPE 6-7, or at a faster pace than easy running), 2 songs
Rest, 1 song
Run (RPE 6-7, or at a faster pace than easy running), 2 songs
Rest, 1 song
Cooldown with easy walking or running, 10 minutes
CONCLUSION
Treadmill running can be a mind-numbing activity, but it can also be one of your best tools to help you build your running endurance in little time.
Ready to break a sweat? Sign up for the bi-weekly newsletter and download these 5 treadmill running workouts to spice up your treadmill running game.