Treadmill Workouts 

Treadmill workouts really make running inside definitely not boring especially if you are including a variety into your routine! (Read all about the benefits of running on a treadmill over here!

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! 

  1. 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 intervals.
  2. 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 there. 
  3. 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 reps.
  4. 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.
  5. 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!
  6. 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.
  7. Cardio/Strength Circuit 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 circuit.

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 training!





Related Pages: 

I'd love to send you my FREE 26-page Step by Step Guide on How to Train for a Marathon!


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