Treadmill Workouts Made Easy

Mile Repeats


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

Main Set

  • Keep at 2-percent incline
  • Raise speed to individual preference*
  • Set watch for 6-minute interval


  • Keep at 2-percent incline
  • Lower speed to 3 mph
  • Set watch for 2 1/2 to 3 minutes
  • Repeat main set and recovery for 3 sets


  • Keep at 2-percent incline
  • Jog slowly for 5 to 8 minutes
More: 4 Workouts to Spice Up Your Treadmill Training


  • Set treadmill to 2-percent incline for entire workout


  • Jog slowly for 5 minutes

Main Set

  • Increase speed by .3 mph for 5 minutes
  • Increase speed to .3 mph for each 5-minute increment thereafter until you reach a total of 30 minutes (including warm-up)
  • Jog slowly for 5 minutes

This workout will help you run stronger at the end of races.

More: 4 Boredom-Busting Treadmill Workouts You Haven't Tried

*All main sets of workouts are designed to be performed at either 80 to 90 percent of maximum heart rate, or 80 to 90 percent of your 5K race pace. After a few workouts you should be able to gauge which target pace is right for your best performance. A rule of thumb for maximum heart rate is 220 minus your age.

Enjoy these workouts and, with determination, you will become a faster runner.

More: 3 Surprising Ways to Enjoy Treadmill Running

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