6 of the best treadmill workouts for runners – Runner’s World (UK)

Getting bored on the treadmill is a problem every runner faces at one time or another. Whether you’re new to running and prefer being in the gym, or are forced to clock up treadmill miles due to bad weather, we’ve found a handful of indoor running workouts to keep you from staring at the clock.

What are the benefits of running on a treadmill?

While it might not be your favourite way to train, there are some benefits of running on a treadmill. If the weather is bad outside, running on the pavements or track can be slippery and dangerous, so it’s often safer to opt to run indoors.

What’s more, in past studies, researchers discovered runners have reduced stride lengths and higher stride frequencies on a treadmill as compared with ground running due to the feeling of instability while running on a treadmill. All of these can help improve your form and reduce impact forces on the body.

What pace should I be running on the treadmill?

If you normally run to feel, or in miles rather than kilometres, setting up your treadmill can be the first hurdle. In order to convert min/km to min/miles, use our handy pace converter here.

What are the best workouts to do on a treadmill?

1. The Workout: A “3-2-1” speed session

(In order to do this workout, you’ll need to work out your fast and recovery pace, using our training pace calculator).

0:01-5:00 Warmup

5:01-8:00 Fast pace

8:01-11:00 Recovery pace

11:01-13:00 Fast pace

13:01-15:00 Recovery pace

15:01-16:00 Fast pace

16:01-17:00 Recovery pace

17:01-29:00 Repeat 5:01-17:00

29:01-34:00 Cooldown

Intermediate runners: Increase warmup and cooldown to 10 minutes each.

Advanced runners: Increase the warmup and cooldown, and repeat the 3-2-1 fast/recovery block a third time.

2. The workout: Hills to help you build strength

0:01-5:00 Warmup

5:01-6:00 Fast pace 2% Incline

6:01-7:00 Fast pace 4% Incline

7:01-8:00 Fast pace 6% Incline

8:01-9:00 Fast pace 8% Incline

9:01-11:00 Easy pace 1% Incline

11:01-17:00 Repeat the 5:01-11:00 section at: 4%, 6%, 8%, 10%, and 1% incline

17:01-23:00 repeat the 5:01-11:00 section at 6%, 8%, 10%, 12%, and 1% incline

23:01-28:00 Cooldown

3. The Workout: Classic speed intervals

0:01-5:00 Warmup

5:01-9:00 Fast pace

9:01-13:00 Recovery pace

13:01-45:00 Repeat 5:01-13:00 4x

45:01-50:00 Cooldown

4. The workout: Run/walk hills for beginners

If you’re relatively new to running and want to make things a bit more challenging, try this run/walk workout.

0:01-5:00 – Easy jog or walk to warmup

5:01 -6:00 – Set the treadmill to an incline of 1% and walk

6:01 -7:00 – Lower the treadmill and jog

7:01 -9:00 – Set the treadmill to an incline of 2% and walk

9:01 -11:00 – Lower the treadmill and jog

11:01 -14:00 – Set the treadmill to an incline of 3% and walk

14:01 -17:00 – Lower the treadmill and jog

17:01 -21:00 – Set the treadmill to an incline of 4% and walk

21:01 -25:00 – Lower the treadmill and jog

25:01 -30:00 – Easy jog or walk to cooldown

5. The workout: 5K threshold

1K: Easy pace to warmup

3K: Go straight up to yuor 10-mile to half-marathon race pace for three kilometers

1K: An easy 1K cooldown

6. The workout: 5K intervals

1K: Easy pace to warmup

3K: Run three kilometers at your 10K pace, with two or three minutes jogging after each kilometer.

1K: Easy pace to warm down

As you get better, try to build up to 6 x 1K at 10K pace, then increase the pace.