Boredom Busting Treadmill Workouts for Runners

I have never been a fan of the treadmill. Running in the same place, on the same surface, while staring at the same view for any amount of time presents mental challenges that feel nearly insurmountable. I used to avoid the treadmill at all costs – considering it to be true to it’s nickname, the “dreadmill”. It wasn’t until I accidentally discovered a certain kind of treadmill workouts that I realized the benefits – and, dare I say it – enjoyment, that comes with running treadmill workouts.

No matter how much we try to avoid it, most runners find themselves stuck inside on the treadmill at one point or another. The weather alone manages to present regular hurdles for us runners. Whether it’s a summer storm, icy roads, snow, or wind – throughout the year there are many times when running indoors becomes our best option. Not to mention those other times when we’re forced indoors due to time constraints, increasing darkness, or having no babysitter.

It’s during these times when I have discovered that treadmill workouts can actually be a huge asset to any training plan. The biggest advantage of running on the treadmill is the ability to control our speed: hello, interval workouts.

Related: Increase Your Speed – The Best 30 Minute Interval Run

A few years ago, I was forced to complete most of my runs on the treadmill due to some crazy winter weather. As I completed each scheduled run, I noticed how much easier it was to push myself during speed workouts on the treadmill as compared to outside.

No matter how much I avoid the treadmill, each time I convince myself to get on it I wind up completing some of my most successful runs. Speed work has always been an area with which I struggle, but discovering the success I experience during treadmill workouts has been a game changer.

Related: The 3 Best Running Workouts to Increase Speed

After a great deal of experimentation throughout the years, I have been able to narrow down the speed workouts which bring the most success on the treadmill. This workout is so simple, but yet has made a massive difference. Adding 30 minutes of this speed workout per week to my training plan a few years ago allowed me to shave nearly 40 minutes off my half marathon PR. That is HUGE for someone who has run the same pace for years.

You can shorten or lengthen any of the recovery or warm up/cool down distances, which makes these treadmill workouts easy to fit in to any schedule – no matter how busy you are.

Related: How Running Less Mileage Has Made Running Feel Easier

Everyone is different, so it’s important to take your time experimenting until you find the paces to which your body responds best. When running to recover, you can generally expect to run 60 to 120 seconds slower per mile than your goal pace. This means that if you are aiming to run a race at a 9 minute per mile pace, you’ll want to complete the recovery intervals somewhere between 10 – 11 minute miles.

These running treadmill workouts provide a great opportunity to gradually increase speed and see what you are capable of. Each interval speed increases by .1, which feels attainable when running but really adds up by the end of the workout. Try them out!

3 Mile Treadmill Speed Workout     

• Warm-up:

  • 0.5 mile at easy pace (example treadmill speed = 6.0)

• Interval #1:

  • 0.25 mile @ 10k tempo pace (example treadmill speed = 6.5)
  • 0.1 mile recovery (example treadmill speed = 5.8)

• Interval #2:

  • 0.25 mile @ tempo pace + .1 speed (example treadmill speed = 6.6)
  • 0.1 mile recovery (example treadmill speed = 5.8)    

• Interval #3:

  • 0.25 mile @ tempo pace + .2 speed (example treadmill speed = 6.7)
  • 0.1 mile recovery (example treadmill speed = 5.8)

• Interval #4:

  • 0.25 @ tempo pace + .3 speed (example treadmill speed = 6.8)
  • 0.1 mile recovery (example treadmill speed = 5.8)

• Interval #5:

  • 0.25 @ tempo pace + .4 speed (example treadmill speed = 6.9)
  • 0.1 mile recovery (example treadmill speed = 5.8)

• Interval #6:

  • 0.25 @ tempo pace + .5 speed (example treadmill speed = 7.0)

• Cool Down:

  • • 0.5 mile recovery pace or slower (example treadmill speed = 5.8)

5 Mile Treadmill Speed Workout

• Warm Up:

  • 1 mile at recovery pace

• Interval #1:

  • 0.25 mile @ 10k tempo pace
  • 0.25 mile recovery

• Interval #2:

  • 0.25 mile @ tempo pace + .1 speed
  • 0.25 mile recovery

• Interval #3:

  • 0.25 mile @ tempo pace + .2 speed
  • 0.25 mile recover

• Interval #4:

  • 0.25 @ tempo pace + .3 speed
  • 0.25 mile recovery

• Interval #5:

  • 0.25 @ tempo pace + .4 speed
  • 0.25 mile recovery

• Interval #6:

  • 0.25 @ tempo pace + .5 speed
  • 0.25 mile recovery

• Cool Down:

  • 1 mile at recovery pace or slower

A great way to keep track of progress is to get in the habit of recording your treadmill workouts. Make note of whether the workout felt like it was the absolute fastest you could go, or if you still had some left in the tank at the end of the workout. If you still feeling pretty decent at the end of the workout, then increase the starting speed during your workout the following week.

These speed workouts have come to be some of my favorite runs each week. They are short, simple, and incredibly efficient. There’s nothing quite like speed workouts to help show you the progress you are making. Being able to run even just slightly faster the following week really increases confidence and keeps you motivated. Enjoy these speed workouts, and feel free to add more intervals to the workouts to increase the distance if you prefer something longer!

Happy running, friends!

Want more running speed workouts?

• Increase Your Speed: the Best 30 Minute Interval Run
• 4 Simple Variations for Your Next Tempo Run
• The 3 Best Running Workouts to Increase Speed
• What Speed Means to Me