10 Treadmill Workouts for Runners to Improve Speed and Endurance




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Hitting a plateau in your running routine can leave you feeling stuck. Treadmill workouts offer the controlled environment needed to strategically boost both speed and endurance. Our guide will introduce you to 10 dynamic treadmill routines that cater specifically to runners seeking measurable progress.

Dive in for some pace-changing magic!

Key Takeaways

  • Treadmill workouts can spice up your running with interval training, sprints, and hill simulations to build speed and endurance.
  • HIIT on the treadmill helps improve cardio strength quickly while tempo runs develop sustained pace abilities over time.
  • Variety in treadmill exercises, like Fartlek and Bodyweight HIIT sessions, keeps your routine fun and challenges different muscles for overall fitness.
  • Adjusting the incline during workouts strengthens legs further and mimics outdoor running conditions for more effective training sessions.
  • Tracking your progress on a treadmill is easy with built-in metrics; this feedback helps you see improvements over time and stay motivated.

Benefits of Treadmill Workouts for Runners

A runner tracks progress on a treadmill in a modern gym.

Moving on from the basics of treadmill running, let’s talk about how it helps runners grow stronger and faster. Treadmill workouts pack a punch for anyone looking to boost their running abilities.

They offer controlled interval training where you can push the pace without worrying about traffic or bad weather. This means you can focus solely on your run, testing your speed in a safe environment.

You get to track progress with precise metrics like distance, time, and heart rate.

Running on a treadmill also kicks metabolism into high gear which leads to more calories burned both during and after exercise—a win for weight loss and endurance building. It strengthens leg muscles thanks to incline settings that mimic hill workouts without leaving the gym.

These uphill battles build powerful legs capable of tackling real-world slopes with ease. Plus, reduced impact on joints compared to pavement pounding allows for quicker recovery times so you can train more frequently without injury concerns.

Whether prepping for a 5K or chasing down personal bests at longer distances, treadmill training plans are tailored tools that guide every step towards racing success.

HIIT Treadmill Workout for Speed

A person sprinting on a treadmill in a busy gym.HIIT treadmill workouts are great for building speed. They help you push your limits while tracking your progress.

  • Warm up with a 10 – minute jog at an easy pace. This gets your muscles ready.
  • After warming up, set the treadmill to a sprint interval speed that’s challenging but doable for you; start with 30-second sprints.
  • Between each sprint, walk or jog at a recovery pace for 90 seconds to catch your breath.
  • Repeat this cycle of 30-second sprints and 90-second recovery intervals 8 times.
  • Next, increase the sprint interval to 45 seconds, followed by the same recovery period. Do this four times.
  • Your heart rate should be high during these bursts of high – intensity effort. That’s how you know it’s working!
  • Cool down with a five – minute jog at an easy pace. This helps prevent muscle soreness.
  • You can adjust the incline for more leg strength work as you get stronger.
  • Always keep track of your speed to see improvement over time.
  • Stay hydrated throughout the workout to keep up your energy levels.

5k Race Pace Treadmill Workout for Endurance

  1. 5k Race Pace Treadmill Workout for Endurance

  • Start with a warm-up: Jog at an easy pace for 10 minutes to get your muscles ready.
  • Set the treadmill to your goal 5k race pace: Know what time you want to finish in and set that speed.
  • Run at this pace for 400 meters or a quarter-mile: Keep your form steady and focus on breathing.
  • Slow down for an active recovery: Walk or jog slowly for one minute after each interval.
  • Repeat the intervals: Do this run-and-recover sequence eight times for a total workout of about two miles at your target speed.
  • Increase the number of intervals weekly: This builds endurance over time, aiming to reach running the full 5k distance at race pace without breaks in between intervals.
  • Cool down after intervals are complete: Slow jog or walk for another ten minutes to bring your heart rate down safely.

10-Mile Half Marathon Progression Treadmill Running Workout

A 10-mile treadmill workout builds your half marathon endurance and pace. It helps you learn to push harder as you get tired.

  • Start with a 1-mile warm-up at a comfortable speed.
  • Increase your pace slightly for the next 3 miles. This should feel like a steady, moderate effort.
  • For miles 5 and 6, run at your goal half marathon pace. Focus on maintaining this speed.
  • Boost the speed a little more for miles 7 and 8. Your legs might feel heavy, but keep pushing.
  • Mile 9 is where you give it more effort, just below sprinting.
  • Cool down during mile 10 with a slow jog or brisk walk to relax your muscles.
  • Monitor your heart rate throughout the workout to stay in the right training zone.
  • Drink water if you need it, but try to simulate race day conditions.
  • Use hill running settings every couple of miles to build strength and mimic outdoor terrain changes.

Treadmill Tempo Runs for Speed and Endurance

After building distance with the 10-Mile Half Marathon Progression, let’s shift gears to treadmill tempo runs. This powerful tool caters to those aiming for quicker paces and longer endurance. Let’s dive into how you can execute these runs effectively.

  • Start with a warm – up. Jog lightly for five to ten minutes to get your muscles ready.
  • Pick your target pace. This should be a challenging but sustainable speed you can hold for a long duration.
  • Begin your tempo run. Aim to maintain this pace for 20 to 30 minutes depending on your fitness level.
  • Push through the middle. It’s normal for the middle part of the workout to feel tough—keep going!
  • Use music or visual cues. These can help you stay motivated and keep a steady pace throughout your run.
  • Cool down properly. Finish with a five – minute jog followed by stretching to prevent injury.
  • Hydrate and refuel. Drink water and eat a healthy snack after your workout to aid recovery.
  • Track progress over time. Note your distances and times in a running log or app.

Treadmill Hill Workout for Strength

Treadmill hill workouts are great for building leg strength. They also mimic outdoor running challenges.

  • Start with a 10-minute warm-up at an easy pace. This gets your muscles ready for the workout.
  • Set the treadmill incline to 1% to begin. This simulates flat ground running.
  • Increase the incline by 1% every minute. Keep going until you reach an incline that feels like a moderate hill.
  • Run at this incline for two minutes. It should be hard but not too tough to maintain.
  • Lower the incline by 1% every 30 seconds. This is your recovery phase, so catch your breath.
  • Once you’re back to 1%, run for five minutes at your regular pace. Your legs get a break before the next round.
  • Repeat these steps three to five times. The number of repeats depends on your fitness level.
  • After the final set, cool down for ten minutes at an easy pace. Let your heart rate drop slowly.
  • Focus on deep breathing throughout. Oxygen helps fuel your muscles during intense parts of the workout.

Tempo HIIT Running Treadmill Workout

After powering through a hill workout for strength, shift gears with a tempo HIIT running treadmill workout. This routine merges the pace of tempo runs with the intensity of high-intensity interval training for impressive results.

  • Start with a warm-up: Jog gently for 10 minutes to get your muscles ready.
  • Set the pace: Increase the treadmill’s speed to a challenging but sustainable pace; this should feel like an 8 out of 10 in terms of effort.
  • Run hard: Keep up this tempo for 4 minutes; focus on maintaining your form.
  • Recover quickly: Slow down to a comfortable jog or walk for 2 minutes; catch your breath.
  • Repeat intervals: Alternate between the 4-minute tempo pace and 2-minute recovery periods five times.
  • Ramp up gradually: With each interval, try to push a little harder if you can do so without compromising form.
  • Stay focused: Concentrate on breathing and listen to upbeat music to keep your energy levels high.
  • Cool down: After completing all intervals, walk or jog lightly for another 10 minutes to help your body recover.

Sprint Intervals for Speed

Shifting from tempo HIIT, sprint intervals offer a quick and dynamic way to boost speed. These fast bursts push your pace and ramp up your running power.

  • Begin with a warm-up: Start jogging at an easy pace for 5 to 10 minutes to get your muscles ready.
  • Set the treadmill: Increase the speed to a challenging but sustainable pace for 30 seconds—it should feel like a sprint.
  • Recovery time: Slow down to a light jog or walk for one to two minutes. This helps your body recover before the next sprint.
  • Repeat the cycle: Do the high-speed burst followed by recovery eight to ten times. Aim for consistency in each interval.
  • Add incline: To make sprints harder, raise the treadmill’s incline by one or two percent.
  • Monitor form: Keep your posture straight and use your arms for balance during intense sprints.
  • Cool down after intervals: Slowly decrease your pace until you reach a gentle walk. Spend five minutes cooling down to avoid cramps.
  • Progress gradually: Each week, add more sprints or increase the duration of each burst to keep improving.
  • Watch breathing patterns: Focus on taking deep breaths during recovery periods so you can handle the next sprint well.
  • Use motivational music: Fast-paced tunes can energize you through tough intervals and help maintain rhythm.

Fartlek Training for Speed and Endurance

Fartlek training boosts your speed and endurance. It’s a flexible workout you can tailor to match your goals.

  • Start with a 10-minute warm-up jog on the treadmill to prepare your body.
  • Increase the treadmill speed for 2 minutes, running at a challenging but manageable pace.
  • Slow down to a comfortable jog for 3 minutes, allowing your heart rate to drop.
  • Pick up the pace again and run fast for 1 minute; push harder than the first fast interval.
  • Follow this with a 4 – minute recovery jog, keeping it slow to catch your breath.
  • Alternate between fast runs and slower jogs, varying the time and intensity.
  • Introduce inclines during some of your faster intervals to mimic hill runs and build strength.
  • Keep each fartlek session under an hour to avoid burnout and maintain quality in each sprint.
  • Focus on how you feel instead of sticking strictly to set paces; Fartlek is about flexibility.
  • Cool down with a 5 – minute walk on the treadmill, easing out of the workout gently.

Bodyweight HIIT for Overall Fitness

Bodyweight HIIT targets your whole body. It boosts endurance and builds strength without weights.

  • Start with a 5 – minute jog on the treadmill to warm up.
  • Move to 20 seconds of high – speed running, pushing your limits.
  • Hop off for 40 seconds of bodyweight exercises – think squats, push-ups, or lunges.
  • Repeat these sprints and exercises eight times.
  • After sprinting, take a minute to walk at a slow pace. Catch your breath here.
  • Perform mountain climbers next to the treadmill for 30 seconds. Give it your all!
  • Jump back on for another high – speed run for 20 seconds.
  • Do planks or burpees beside the treadmill for 40 seconds. Keep your form tight!
  • Keep cycling through these runs and body movements for 15 minutes.
  • Cool down with a slow, steady 5 – minute walk on the treadmill.

Tips for Effective Treadmill Workouts

Mix up your routine with interval workouts to keep things interesting and effective. Interval training can boost your speed and endurance. Try setting the treadmill for a series of high-intensity sprints followed by short recovery periods.

This keeps your heart rate up and challenges different muscle groups.

Adjust the incline to mimic outdoor running conditions, which helps build strength in your legs. Even a small change in incline can make a big difference! Watch videos or listen to music while you run.

It makes time fly by on the “dreadmill.” Coach Rod Wilcox suggests watching Netflix during steady-state runs for distraction.

Stay focused on your form even when you’re tired. Good posture means better results and less chance of injury. Always warm up before jumping into an intense workout; it preps your muscles for what’s ahead.

Keep track of progress using the treadmill’s settings or a fitness app. Seeing improvements over time will motivate you to keep going strong! Don’t forget cool-down stretches after each session—they are essential for preventing soreness and improving flexibility.

Treadmill vs. Elliptical for Weight Loss: Which Is Better?

Deciding between a treadmill and an elliptical for weight loss depends on several factors, including personal preference, fitness level, and specific health goals. Both machines offer cardiovascular benefits and can support weight loss efforts. Below is a comparison in HTML table format, detailing key aspects to consider when choosing between the two.

Higher impact on joints, can simulate natural running or walking.Lower impact, easier on joints, suitable for all fitness levels.
Can burn more calories depending on intensity and incline.May burn fewer calories but offers a full-body workout.
Allows for varied workouts such as HIIT, sprints, and hill training.Feature options for reverse stride to target different muscle groups.
Requires active form and posture, engaging more core muscles.Handlebars support balance, reducing core engagement.
Can be more strenuous, leading to increased calorie burn post-workout.Provides a smoother motion, which may reduce perceived exertion.

Choosing the right equipment is a matter of assessing your personal goals and physical condition. Both treadmills and ellipticals are effective for burning calories and aiding in weight loss. However, treadmills might offer a more intense workout with a higher calorie burn, while ellipticals are gentler on the joints and still provide significant cardiovascular benefits.

Moving on, let’s explore how you can maximize your workouts for increased efficiency and better results.


Ready to run faster and last longer? Hit the treadmill with these workouts! They’re perfect for cranking up your speed and pushing your endurance. Mix them into your routine and watch yourself become a stronger runner.

Remember, variety is key—switch it up to keep things fresh and challenging. Happy running!


1. What are fartleks, and how do they help runners on a treadmill?

Fartleks are fun! They mix steady running with fast bursts, like playing speed games. On a treadmill, you change speeds quickly to build both speed and endurance — super for getting faster!

2. Can I use weightlifting in my treadmill workouts?

Indeed, you can! Adding resistance training with weights beefs up your strength – think stronger legs and core. That means better running form and more power when you push off the belt.

3. Is an intervals workout good for improving my running?

Absolutely! Intervals make you run hard for short times then rest—back and forth like that. It’s perfect for teaching your body to handle speedy runs without quitting too soon.

4. Do all runners need Hearst Magazine Media’s advice on treadmill workouts?

Not really—but hey, extra tips can’t hurt! Read what the experts say; it might give new ideas or challenge myths about what works best for ramping up your pace and going longer distances.

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