Treadmill Workouts
Treadmill running is so boring but workouts definitely help keep things interesting! The workouts outlined in this article will add a lot of variety and a bit of speed to otherwise very monotonous miles or kms of treadmill running. Be sure to check out my Rules of Treadmill first!
Please note: Because many treadmills aren’t perfectly calibrated, the distances and paces may not be accurate. Your GPS watch also only provides an estimate.
I recommend workouts based on effort level and set intervals in time segments (the clock is accurate) rather than distance (which is an estimate). The top priority should be a focus on effort!
These workouts can be appropriate for runners of any level, provided the focus is on effort.
Workout 1: Ladder Down
This is a segmented run workout that targets some foundational training concepts: Pace variety, Progression, and Perceived Effort. Start out at a very comfortable pace appropriate for 5 minutes straight. This would be an E4 according to the chart: Easy (could do this all day). Then take a 1minute walk (or very slow jog) as recovery. This would be an E3 very easy according to the chart. Then proceed to the 4 minute segment at an E5, moderate effort.
Increase the effort and pace in each segment. In between each segment, walk (or very slow jog) for 1 minute recovery.
Your pace and effort for the 1minute segment should be significantly different than that of the 5minute, so make sure to measure your effort and start conservatively so you have the energy to work the progression!
Depending on your ability level, your 5 minute easy pace may be a quick walk, slow jog, or easy run. If you start out too fast you won’t be able to execute the ladder down.
The entire ladder down takes 20 minutes [5+4+3+2+1+(5x1min rests)=20]. To extend this workout, take a recovery break and repeat the whole set again and again as appropriate.
Workout 2: “Fast Finish” Miles or Kms
Make an easy steady run slightly more interesting! Increase effort and pace for the last 0.1mile of every mile or km to E7 or E8 (hard or very hard — but not max effort). These short faster bursts will break up the monotony and help your legs loosen up a little bit. The legs can get quite stiff on the treadmill because each stride is going to be exactly the same at a steady pace. Changing the pace will alter your stride and require a greater range of motion.
Workout 3: The Cycle Run
You will cycle through 3 different paces over and over again, for as long as you want. Generally I recommend 1 minute intervals, so for example:
1 minute easy
1 minute moderate
1 minute hard!
1 minute easy….
And so on. Repeat as desired.
Find more info on the cycle run in this article: Speedwork 101
Workout 4: The Snake Run
The snake is similar to the cycle run because you are using 3 different paces, but the pattern is different. The snake run steps up the pace and steps down the pace in a “snake” or “zigzag” pattern.
Snake Run can be run two different ways depending how you approach it.
Snake Run “SPEED focus”
Greater emphasis on the fast 1 minute.
The 1minute easy (walking) and the 1minute easy/moderate (jogging) are both considered active rest.
With this approach, you’ll have 3 minutes active rest between each hard segment. A work:rest ratio of 1:3 is very favorable, you can afford to really challenge yourself in the hard 1minute.
Snake Run “Strength focus”
Emphasizes the moderate and the fast segements.
he easy segment is the recovery. This work:rest ratio is 3:1
Notice that the top effort level in the strength focus is only an E6, and that’s because the middle level is also part of the work (it’s an E5).
Workout 5: Circuit Run
This workout is completely customizable! The intention is to get some miles in without dropping out due to boredom.
Choose an interval such as one mile, or 10 minutes, (or whatever duration you want!) and in between each interval, get off the treadmill and do either some core work, pushups, burpees (whatever exercise you want!) for 2 minutes.
Just because you’re breaking your run up into shorter intervals doesn’t mean you have to run faster, keep the effort the same as you would on a normal treadmill run. If you’re in a gym you’ll have even more options, and you can even mix in other cardio equipment, like an elliptical, rower, bike, stepper.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.