I have here 7
treadmill workouts that you can use to mix it up, gain strength and speed and
still train to crush your time goals even if you are stuck inside!
For all of these
workouts be sure to include a 5 minute warm-up and cool down at the beginning
and end of each.
Note: Be sure to get your free treadmill workouts printout at the bottom of the page to tape up by your treadmill!
7 Treadmill Workouts for you!
Intervals - 1 minute on/1
minute off (make a little longer and slower if it's hard to speed up and
slow down for you on the treadmill) Start with a total of 25 minutes of
Pyramid hills - 1 minute on
an incline of 1 at tempo (hard but not too hard) speed, and then 1 minute
on zero incline to rest, all the way up to incline of 10. You could also
do inverse pyramids where you start at an incline of 10 and work down from
Walking Weighted ARM
Workout - I don't advise ever running with weights
it's too ballistic on our joints. However you can do double duty by
walking and doing some arm weights! Do 5 minutes of running followed with
3 minutes of walking using arm weights. Include: lateral raises, overhead
press, bicep curls, tricep kickbacks. Etc. Start with very light weights
as you don't want to compromise your balance on a treadmill. You could
also get off the treadmill during your arm segment. Do that for a total of
3 times. Remember for an endurance runner you want: lighter weights, more
Pyramids Intervals - Start at
a difficult speed (I would choose around 7.5 and 8 mph for myself)and run
for 1 minute on, 1 minute off. You could play around with these numbers
and do 2 minutes on 1 minute off, etc.
Strength with Cardio Total
Body Workout - Run for 5 minutes and do 3 minutes of arm strength
training. Run for another 5 minutes and then do 3 minutes of leg strength
training. Run another 5 minutes, followed by 3 minutes of back strength
training. And finally run for another 5 minutes followed by 3 minutes of
abdominal strength moves for a total body workout!
Treadmill fartleks - Make these freestyle as you do when you are outdoors. Read this page if
you are wondering what a fartlek workout is. Allow your body to tell you when to
speed up and slow down. If you are listening to a song, choose to speed up
at the beginning of the next song. If you are watching a video, choose to
up your pace every so often for a period of time before slowing back down.
Workouts - Choose 3 high intensity moves such as mountain climbers,
skaters, jumping jacks, jump squats, leaping lunges, etc. Keep running as
the cardio portion of your circuit. Now cycle through: 5 minute cardio
(running) followed by 3 minutes of your high intensity moves. (1 minute
for each move). Rest. Start the next circuit: 5 minutes running followed
by 3 minutes of your high intensity moves. Rest. Start the next circuit: 5
minutes of running followed by 3 minutes of your high intensity moves.
These are different than strength with cardio because when you are in a
cycle (5 minute running, 3 minute of HIIT moves) you will want to be
working very hard and EARN that rest period before starting on your next
If you are new at treadmill running:
1. First get comfortable with
your treadmill. The settings, the feel, your setup (if you are video
watching, etc.). This is important to figure out before doing any type of
variety treadmill workouts or speed training. Be comfortable with doing a
25-30 minute run before adding in any different treadmill workouts.
2. Build slowly. There are
always ways to modify! Choose lighter weights, choose shorter intervals,
choose a slower setting, walk during your rest intervals. Whatever helps
you to get the job done! It has to work for you.
Why consider a treadmill workout?
1. If you are stuck in a rut
it's a great way to pull out of it! Variety is the spice of life!
2. If you live in an area with
no hills a treadmill is a game changer!
3. It's an easy, easy way to get
in some good speed work when the weather is not cooperating!
4. Always challenging your body,
endurance, mental game, etc. really helps you to grow and improve!
Challenging yourself is when you will see weight loss, strength gain,
fitness improve, Vo2max increase, etc.
Want to Train Faster + Smarter?
If you are looking
for personalized ways to gain speed and train faster and smarter all geared to
your body then try this personalized speed training pace kit. You will perform
a fitness test and then we will assess your results and goals to pick out your
best goal times to train for and then teach you how to implement it into your