Treadmill Workouts Made Easy

With so many articles on treadmill workouts, the specific details about exactly when to start timing intervals are often left out. One way to achieve maximum treadmill benefits is to divide the workout into four intervals: warm-up, main set, and recovery and cooldown. Runners often perform the workouts but fail to gain the true benefits of what the workouts are designed to do. Only with detailed timing instructions can this be achieved.

Common Questions About Treadmill Workouts

The workouts described in this article will answer the following common questions:

  • When do you start your watch at the beginning of an interval?
  • Do you start your watch as you increase speed, or do you start your watch when the desired speed is reached? 
  • When do you start your watch for the recovery period? 
  • Do you start your watch when you are decreasing speed or when you reach your cooldown speed? 
  • What percentage of your heart rate or 5K time should you try to obtain while performing the workout?

As you can see, there are many questions that should be addressed before beginning your workout.

More: 3 Things to Know About Treadmill Training

Detailed Treadmill Workouts

Here are three detailed workouts geared toward intermediate or advanced runners. They are appropriate for runners training for 5K or 10K races.

Hill Repeats


  • Set treadmill to 2-percent incline
  • Jog slowly for 8 minutes

Main Set

  • Set incline to 6 percent
  • Raise speed to individual preference*
  • Set watch for 1 minute 30 second interval


  • Keep incline at 6 percent
  • Slow down speed to 3 mph
  • Set watch for 1 minute to 1 minute 30 seconds until heart rate has decreased
  • Repeat main set and recovery for 6 to 8 sets


  • Lower incline to 2 percent
  • Jog slowly for 6 to 8 minutes

More: Take Your Treadmill to Hill and Back

About the Author

Discuss This Article

Follow your passions

Connect with ACTIVE.COM