Treadmill Workout

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. We’ve shared with you 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

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

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

5-By-5 Speed Workout

• 1% incline
• 4 mins 7kph/4.5mph
• 1 min 12kph/8mph
• Repeat x5

 20 Minute Speed Workout

• 1.5% incline
• 1 min 8kph/5mph
• 2 mins 9.5kph/6mph
• 1 min 11kph/7mph
• Repeat x 5

30 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