If you need an alternative to your track workouts or you want more structure for your cardio routines, I have several options to keep you in top shape.

These treadmill routines are versatile and effective. Use them to replace your track workouts, increase you running speed, and shed excess body fat. I hope you love them, and do them. 🙂 

* For the warm up and cool down, I’ve listed detailed instructions at the end of this post.

8 Treadmill Workouts 

30 seconds

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

60 seconds

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

800 meter

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 – 10 minutes

10k

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

Half Marathon

Warm Up: 1 – 2 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: 5 – 10 minutes

Hills: Short intervals

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 – 10 minutes

Hills: Long intervals

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 – 10 minutes

Ladder Workout

Warm Up: 5 – 10 minutes
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.
Cool Down: 5 – 10 minutes

General Guidelines

The warm ups: You have options. You can jog the entire time. Alternatively (and for better results 🙂 ), you can start with 5 minutes of mobility then do 5+ minutes of jogging.
The cool downs: You can jog or walk the entire time. Or, you can do a 5 minute walk/jog followed by 5+ minutes of stretching and recovery exercises.
The rest periods: You can jog or do a fast walk. It depends on your level of conditioning.

Track workouts are my favorite method to get faster and leaner. But when you can’t get outside because of weather or other circumstances, you have to adjust. Use these treadmill workouts to stay on top of your fitness game. When racing season returns, you’ll be ready!       xo, Angel