Treadmills no longer have the same steady paced appeal they once had. Treadmill training is all about intervals and intensity. Whether you’re short on time or looking for a new fun routine we’ve created 5 workouts that are guaranteed to have you sweating, regardless of your fitness level.

The numbers below are a guide for every level of runner. These are all a base and reflect your minimum speed on the treadmill. The workouts below use multiples of .5 as a base. If a run asks for a 5.0 speed, challenge yourself anywhere from 5.0-5.4. If you see a 7.5, anything between 7.5-7.9 is an extra boost of effort. Each increase will make a major difference in burning more calories and making you a stronger runner. Never feel stuck on these numbers. As you begin to progress as a runner, perform these workouts at a higher level to see your progress.

Beginner’s

  • Jog – 5.0
  • Run – 6.0
  • Sprint – 8.0+

Intermediate

  • Jog – 6.0
  • Run – 7.0
  • Sprint – 9.0+

Advanced

  • Jog – 7.0
  • Run – 8.0
  • Sprint – 10.0+

There are three columns for each workout. The time column lets you know how long you should be running for that specific interval. The speed column tells you your base treadmill speed. Each column either has 3 numbers to choose from depending on your level, a sprint or an active recovery. Every sprint should be at an 8.0 speed or higher. Be sure to give it all you’ve got when you sprint. The active recovery is a way for your body to regain some energy without bringing your heart rate down too much. Keep all active recoveries above a 3.5 speed. The third column tells where your treadmill’s incline % should be. It’s time to train!

TREADMILL INTERVAL WORKOUTS

Workout 1 Complete 2 times. 10.5 minute workout

Time Speed Incline
1 min 5.5/6.5/7.5
1 min 6.5/7.5/8.5 4%
1 min 7.5/8.5/9.5 6%
1 min 7.5/8.5/9.5 10%
30 sec Active Recovery 3.5+ Walk 2% incline
30 sec Sprint 8.0+ 2% incline
30 sec Active Recovery 3.5+ Walk

 

Workout 2 Complete 2 times. 10.5 minute workout

Time Speed Incline
1 min 6.0/7.0/8.0
30 sec 6.5/7.5/8.5
30 sec 8.0/9.0/10.0
1 min 8.5.0/9.5./10.5
30 sec Sprint 8.0+
1 min 7.0/8.0/9.0
30 sec Sprint 8.0+
30 sec Active Recovery 3.5+ Walk

 

Workout 3 Complete 3 times. 16 minute workout. For each round increase speed .5

Time Speed Incline
1 min 5.0/6.0/7.0
30 sec 5.5/6.5/7.5
1 min 6.0/7.0/8.0
30 sec 6.5/7.0/8.0
1 min 7.0/8.0/9.0
30 sec 7.5/8.5/9.5
30 sec Sprint 8.0+
30 sec Active Recovery 3.5+ Walk

 

Workout 4 9.75 minute workout

Time Speed Incline
1 min 5.0/6.0/7.0
30 sec 5.5/6.5/7.5 2%
1 min 6.0/7.0/8.0 4%
30 sec 6.0/7.0/8.0 8%
1 min 7.0/8.0/9.0 8%
30 sec 7.5/8.5/9.5 8%
1 min 7.5/8.5/9.5 4%
1 min 8.0/9.5/10.5 4%
30 sec Sprint 8.0+ 4%
45 sec Active Recovery 3.5+ Walk 4%
1 minute 6.5/7.5/8.5 8%
30 sec 7.5/8.5/9.5 2%
30 sec Sprint 8.0+ 2%

 

Workout 5 12 minute workout

Time Speed Incline
1 min 5.0/6.0/7.0
1 min 6.0/7.0/8.0 2%
1 min 6.0/7.0/8.0 4%
1 min 6.5/7.5/8.5 2%
1 min 6.5/7.5/8.5 6%
1 min 7.0/8.0/9.0 3%
1 min 7.0/8.0/9.0 8%
1 min 7.5/8.5/9.5 4%
1 min 7.5/8.5/9.5 10%
1 minute 6.5/7.5/8.5 5%
1 minute 6.5/8.5/9.5 8%
30 sec 7.5/8.5/9.5 2%
30 sec Sprint 8.0+ 2%

These workouts are all guaranteed to bring out the expert runner in you. Whether you post them on your treadmill or memorize them, use them as a guide and feel a stronger version of yourself emerge after each workout.