When you can’t run outside because of weather or you prefer a controlled environment, treadmill workouts can yield amazing results.

These run routines are effective and versatile. I’ve used these to train my advanced runners with great success. Use these treadmill workouts to resemble your track intervals, increase cardio, and improve body composition. 

I hope you love them. I hope you do them. 🙂 

The Best Treadmill Workouts 

30 seconds

Warm Up: 5 – 10 minutes
Workout: Sprint for 30 seconds
Instructions: Do 8 sets. Run 2.0-3.0 mph faster than your comfortable pace. Rest for 45–60 seconds between sets.
Cool Down: 5+ minutes

60 seconds

Warm Up: 5 – 10 minutes
Workout: Run as fast as you can for 1 minute
Instructions: Do 8 sets. Rest for 1 minute between sets.
Cool Down: 5+ minutes

800 meter treadmill workouts

Warm up: 5 –10 minutes
Workout: Run .5 miles as fast as possible
Instructions: Do 6 sets. Rest for 1-2 minutes between intervals.
Cool Down: 5+ minutes

10k treadmill workouts

Warm Up: 5 – 10 minutes
Workout: Run 5 minutes at your goal 10K pace
Instructions: Do 4-5 sets. Rest 1-2 minutes between sets.
Cool Down: 5+ minutes

Half Marathon

Warm Up: 1+ miles
Workout: Run 10 minutes at goal pace
Instructions: Do 3 sets. For the first set, run at half-marathon goal pace. For the second, run at 10K pace. For the third, run at 5K pace, or stay at 10k pace increasing the incline to 2%. Rest period is 1 – 2 minutes.
Cool Down: 10+ minutes

Hills: Short

Warm Up: 5 – 10 minutes
Workout: Run 1 minute at 6-8% incline
Instructions: Do 8 sets. Rest is 45 – 60 seconds.
Cool Down: 5+ minutes

Hills: Long

Warm Up: 5 – 10 minutes
Workout: Run 3 minutes at 4% incline
Instructions: Do 5 sets. Do not go above 4%. Focus on running as fast as you can at that incline. Goal pace is 10k speed or faster. Rest is 1 – 2 minutes.
Cool Down: 5+ minutes after the treadmill workouts

Ladder

The Workout:
30-second sprint (as fast as possible)
30-second sprint (as fast as possible)
45-second sprint (~0.5 MPH slower than first sprints)
45-second sprint (~0.5 MPH slower than first sprints)
60-second sprint (~0.5-1.0 MPH slower than first sprints)
60-second sprint (~0.5-1.0 MPH slower than first sprints)
45-second sprint (~0.5 MPH slower than first sprints)
45-second sprint (~0.5 MPH slower than first sprints)
30-second sprint (as fast as possible)
30-second sprint (as fast as possible)
Rest: 30-60 seconds between intervals.

Tips

Rest Periods: You don’t have to jog during the rest period. Especially if jogging during the rest means you’re tired during the sprints. The goal is to sprint as fast as you can. You’ll achieve more speed with a better recovery. I like doing a brisk walk as my break. Do what works best for you.

Warm Up: You can do an easy jog for 5-10 minutes. The better option is do some mobility or glute activation first, then a jog.

Cool down: I recommend a 5 minute walk, longer if your heart rate is still elevated. Then do some recovery exercises.

Supplements:

• Glute Activation Routine
• Hamstring Stretch Post-Run
• Essential Abdominal Workout

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Running on the treadmill is a powerful tool that can be used to structure your cardio (so you’re not just randomly running) and improve your heart health. Try these workouts and let me know how it goes. I’m rooting for you! 

*For those who prefer walking, try my Motown Walking workout.

xo, coach

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Welcome to Fit & Hungry Club! We exercise to love on our bodies. Here you will find everything you need to feel your best. Mobility; Core & Glute Activation; Performance, Nutrition; and Mindset Tips. If you have questions or suggestions, leave a comment below. I love hearing from you.