More Treadmill Workouts

Be sure to read Rules of Treadmill before getting started and make sure you don’t skip the warmup!

Check out my original Treadmill Workouts post for more workouts to try!

Long Run

Mega miles to cover? Survive the monotony by breaking up the distance following this pattern 8-1-1.

0.8mile easy
0.1mile faster
0.1mile walk (or slow jog) … and repeat until you’ve covered the distance needed!

For metric runners, I suggest using minutes (a km is too short for this)

8minutes easy
1minute faster
1minute walk (or slow jog)

This workout isn’t meant to be harder or easier than a regular long run. The purpose is simply to make the run less boring.

Possible Variations: 7/2/1 or 6/2/2 depending on fitness level.

The 4-1-1

The 4-1-1 refers to time segments of 4 minutes, 1 minute and 1 minute. Start with an easy warmup and some dynamic mobility.

Run a moderate effort for 4 minutes
Dial up the effort for 1 minute
Recover for 1 minute (walking) … and repeat 6-8 times.

Approach this workout as 5 minute “fast finish” intervals (the 4-1) with 1 minute rest.

This is an endurance workout. The rest is short and the intervals are relatively long. Aim for a controlled effort of about E5/6 “moderate to somewhat hard” and 6-8 repeats. If you can’t get to 6 repeats or if you feel like the rest is way too short, slow down your pace and focus on finding the appropriate effort level.

Progressing Intervals

4 minute intervals where you increase the pace every 1minute
Rest (1-2 minutes) walking or snails jogging
Repeat 4 to 6 times

This workout is perfect for the treadmill because it keeps the mind engaged! 

The key is to start the interval at a pace that is E5-6 moderate to somewhat hard, and increase the pace by 10-15 sec/mile (6-10 sec/km). An increase in pace of 30sec might seem appealing, but will result in you either running way too hard at the end, or else you’ll have to start the interval at a pace that is too comfortable. You want the entire interval to be a good challenge but not exceed E7 “hard” in the final 1minute of the interval.

Aim to start at the same pace for each interval, and increase at the same rate for every rep. If you can’t maintain the paces, that means you need to adjust your paces. If it feels too easy, try starting your last interval at pace #2 

For example, The other day I did this workout with 5 intervals. For intervals 1 through 4, I started at 7:15/mile and increased the pace by 15sec per minute, ending at 6:30/mile pace. On the 5th interval I started at 7:00/mile and increased pace by 15sec every minute, ending at 6:15/mile pace.


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

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