Treadmill Workouts That Won’t Bore You

A runner making the most of a treadmill workout

Treadmills have been getting a bad rap. Picked on for being “boring” and called names like “dreadmill,” this unassuming piece of gym equipment is simply misunderstood.

In the hot summer months leading up to fall (and even after), the treadmill can become your best friend if you learn to work with it and keep your relationship interesting. 

Here are a few treadmill workouts that will keep you entertained while also keeping you in top running shape. 

*An easy jog should be slow enough to lower your heart rate, but completed with proper form. Make sure to stand up straight during easy jogging. Steady pace should be slower than a tempo pace, but faster than warm-up.

Need-for-Speed Fartleks (45 minutes)

- 11-minute warm-up 
- 2 minutes at 5K pace
- 1 minute easy jog 
- 2 minutes at 5K pace
- 1 minute easy jog
- Repeat the intervals four times through
- 10-minute cool down 

“Dreadmill” Hills (35 minutes)

- 8-minute warm-up
- 3 minutes at steady pace at 3.0 degree incline
- 3 minutes at steady pace at 4.0 degree incline
- 3 minutes at steady pace at 5.0 degree incline
- 1 minute easy jog
- 2 minutes at steady pace at 6.0 degree incline
- 2 minutes at steady pace at 7.0 degree incline
- 2 minutes at steady pace at 8.0 degree incline
- 1 minute at steady pace at 10.0 degree incline
- 10-minute cool-down

Track Meet (Time or Distance Workout)

- 10-minute warm-up
- .25 mile at 5K pace
- .25 mile easy jog
- .50 mile at 5K pace
- .50 mile easy jog 
- Repeat the above for time or distance. One full round equals 1.5 miles.
- 10-minute cool-down

The Final Countdown (35 minutes)

- 10-minute warm up
- 6 minutes :30 seconds faster than warm-up 
- 5 minutes :20 seconds faster than previous pace
- 4 minutes :15 seconds faster than previous pace
- 3 minutes :10 seconds faster than previous pace
- 2 minutes all out sprint
- 5-minute cool down and stretch

Active logo Sign up for a race.

Discuss This Article