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
