Must Have Treadmill Workouts For Runners

Must Have Treadmill Workouts For Runners

I used to be one of those people that hated getting on the “dreadmill” after all, it is a completely different experience from running outside and enjoying nature. However, I’ve learned to appreciate the value of  treadmill workouts much more over the past year.

Especially when I really need to complete a training run and the weather is pretty miserable outside. You all know that I am a running weather wimp, so I had to make a truce with the treadmill!

The treadmill has grown on me exponentially. I absolutely do not mind getting on the treadmill, as a matter of fact, I did 12 miles on the treadmill last summer for marathon training! It was long, but it was also 90+ degrees outside and NOBODY had time for that! 🙂 I had plenty of water to drink to keep me hydrated and snacks to keep me nourished. I had all of my favorite workout tunes and pounded it out mile after mile.

It doesn’t even have to be a weather issue, maybe you have a treadmill at home–or maybe you don’t want to hit the streets. I sometimes like the treadmill because it forces me to run fast, even when I don’t want to!

Today I am sharing again from our VERY popular Workouts For Runners Series. Below you will find six variations of treadmill workouts from my favorite runner bloggers (including me!). Next time you want to get on the treadmill, try one of these workouts!

Treadmills offer a controlled environment that can be ideal for specific types of training, especially when outdoor conditions aren’t conducive to running. Here are several treadmill workouts tailored for runners, ranging from beginners to advanced:

1. Beginner’s Easy Run:
   • Warm-up: Walk for 5 minutes.
   • Main: Run at a comfortable pace for 20 minutes.
   • Cool-down: Walk for 5 minutes.
2. Hill Simulation:
   • Warm-up: Jog for 10 minutes at a flat incline.
   • Main: Increase the incline every 2 minutes, starting from 1% and going up to 5% or more. Maintain the incline for 1 minute, then decrease it by 1% every 2 minutes.
   • Cool-down: Jog or walk for 5 minutes at a flat incline.
3. Speed Intervals:
   • Warm-up: Jog for 10 minutes.
   • Main: Run at 80-90% of your max speed for 1 minute, then jog or walk for 1-2 minutes to recover. Repeat 8-10 times.
   • Cool-down: Jog or walk for 5 minutes.
4. Tempo Run:
   • Warm-up: Jog for 10 minutes.
   • Main: Run at a challenging but sustainable pace (around 70-80% of your max effort) for 20-30 minutes.
   • Cool-down: Jog for 5-10 minutes.
5. Progression Run:
   • Warm-up: Jog for 10 minutes.
   • Main: Start at a comfortable pace and increase your speed slightly every 5 minutes until you’re running at a challenging pace for the last 5 minutes.
   • Cool-down: Jog or walk for 5 minutes.
6. Long, Slow Distance (LSD):
   • Warm-up: Jog for 10 minutes.
   • Main: Run at a comfortable pace for 45 minutes to 1.5 hours (or longer, depending on your training level).
   • Cool-down: Walk for 5-10 minutes.
7. Fartlek (Speed Play):
   • Warm-up: Jog for 10 minutes.
   • Main: Alternate between different paces and inclines at random intervals. For instance, run fast for 2 minutes, jog for 3 minutes, increase incline and run at a moderate pace for 4 minutes, and so on. Continue for 20-30 minutes.
   • Cool-down: Jog for 5 minutes.
8. Ladder Intervals:
   • Warm-up: Jog for 10 minutes.
   • Main: Run for 1 minute at a fast pace, then recover for 1 minute. Next, run for 2 minutes with a 2-minute recovery, then 3 minutes with a 3-minute recovery. Work your way up to 5 minutes, then back down the ladder.
   • Cool-down: Jog or walk for 5 minutes.
9. Pyramid Intervals:
   • Warm-up: Jog for 10 minutes.
   • Main: Start with a 1-minute hard run followed by a 1-minute recovery. Progress to 2 minutes hard with a 2-minute recovery, then 3, 4, 5 minutes, and so on. Once you reach your peak, reverse the order.
   • Cool-down: Jog for 5-10 minutes.
10. Steady-State Run:

• Warm-up: Jog for 10 minutes.
• Main: Run at a steady, moderate pace for 40 minutes.
• Cool-down: Walk or jog for 5 minutes.

When using the treadmill for workouts, always pay attention to form and posture. The controlled environment of the treadmill can be great for training, but it’s also essential to mix indoor and outdoor runs to get the best of both worlds. Remember to hydrate, especially if the room is warm, as treadmill running can sometimes result in more sweating than outdoor running due to reduced airflow.

• Carly @ Fine Fit Day
• Allie @ VITA Train 4 Life
• Laura @ This Runner’s Recipes

More from our workouts for runners series:

• Workouts For Runners: Yoga Stretches
• Workouts For Runners: 5 Dynamic Warm Up Routines
• Upper Body Workouts For Runners
• Speed Workouts For Runners
• 6 Amazing Indoor Workouts For Runners
• Hill Workouts For Runners: Beat The Beast!

Do you love or hate the the treadmill? Let me know why in the comments!

Nellie

Hi! I’m Nellie. I am an entrepreneur, a busy mama of 3 and a wife to my high school sweetheart. I have been sharing content for over 12 years about how to cook easy recipes, workout tips and free printables that make life a little bit easier. I have been featured in places like Yahoo, Buzzfeed, What To Expect, Mediavine, Niche Pursuits, HuffPost, BabyCenter, Mom 2.0, Mommy Nearest, Parade, Care.com, and more!

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