Treadmill Workouts

Treadmill Workouts

Often avoided at all costs – the much-maligned Treadmill can actually be an incredibly useful tool in a runner’s training arsenal. With the ability to control and judge your speed, change your gradients, and push yourself in a safe environment, training on a treadmill can see runners reaping the benefits. Below are 10 sessions guaranteed to give your legs and lungs and thorough workout.

NB: Always warm up before any of these sessions ideally with some dynamic stretching followed by a walk/slow jog on the treadmill at a low incline for 5-10 minutes. Cool down after each session in the same manner.

The speeds we have suggested below are just guideline for beginners – feel free to change the speeds to suit you individually but make sure you keep the session the same.

 

The Basic Interval Session

1-1.5% incline

1 min 8kph/5mph

1 min walk 4kph/3mph

8-10 rounds

 

5-By-5 Speed Workout

1% incline

4 mins 7kph/4.5mph

1 min 12kph/8mph

Repeat x5

Double Hill Climb Workout

Start with incline 2% during warm up

Speed 8kph/5mph

1 min 3% incline

1min 4%

1 min 5%

1 min 6%

1 min 7%

2 mins 8%

1 min 7%

1 min 6%

1 min 5%

1 min 4%

1 min 3%

Repeat once more before cooldown

 

Fartlek Session

1% incline

4 mins 9kph/5.5mph – 2 mins 6.5kph/4mph

3 mins 9kph/5.5mph – 2 mins 6.5kph/4mph

2 mins 10kph/6mph – 2 mins 6.5kph/4mph

1 min 10kph/6mph – 1 min 6.5kph/4mph

 

20 Minute Speed Workout

1.5% incline

1 min 8kph/5mph

2 mins 9.5kph/6mph

1 min 11kph/7mph

Repeat x 5

The Killer Hills Workout

Up speed to 9kph/6mph

2 mins 0% incline

1 min 10% incline

2 mins 0% incline

1 min 11% incline

2 mins 0% incline

1 min 12% incline

2 mins 0% incline

1 min 13% incline

2 mins 0% incline

1 min 14% incline

2 mins 0% incline

1 min 15% incline

 

30 Minute Lactate Workout

1% incline

1 min 8kph/5mph

1 min 9.5kph/6mph

1 min 8kph/5mph

1 min 10.5kph/6.5kph

1 min 6.5kph/4mph

1 min 10.5kph/6.5mph

1 min 8kph/5mph

1 min 11kph/7mph

1 min 8kph/5mph

1 min 12kph/7.5mph

1 min 6.5kph/4mph

1 min 10.5kph/6.5mph

1 min 9kph/5.5mph

1 min 11kph/7mph

1 min 9kph/5.5mph

1 min 13kph/8mph

1 min 8kph/5mph

1 min 11kph/7mph

1 min 9kph/5.5mph

1 min 10.5kph/6.5mph

 

60 Minute Madness

2 mins 6.5kph/4mph 3% incline

10 mins 9.5kph/6mph 1% incline

3 mins 6.5kph/4mph 3% incline

15 mins 9.5kph/6mph 1% incline

5 mins 6.5kph/4mph 5% incline

5 mins 6.5kph/4mph 10%incline

15 mins 9.5kph/6mph 1%incline

5 mins 6.5kph/4mph 3% incline

 

Try-Not-To-Fartlek Workout

1 min 6.5kph/4mph

1 min 9.5kph/6mph

1 min 7kph/4.5mph

1 min 10.5kph/6.5mph

1 min 8kph/5mph

1 min 11kph/7mph

1 min 9kph/5.5mph

1 min 12kph/7.5mph

1 min 9.5kph/6mph

1 min 13kph/8mph

Repeat once more

 

 


 

Written by me: Keith Fairburn

Personal Trainer, Sports Therapist, S&C Coach.

Ninja Warrior Semi-Finalist, Obstacle Racer, Salming Running Ambassador.

If you have any questions about anything I’ve written in this post or want to get in touch, contact me.

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