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3 Treadmill Workouts For Every Runner

by Shannon Flanagan, CPT - August 06, 2021

Shannon Flanagan is an experienced Chicago-based personal trainer, nutrition coach and life coach.

I love doing a treadmill workout a few times a week. You just need access to a treadmill and if you're following a plan, you don't need to think too much about it. Find your favorite podcast or playlist and press play right before you run to keep you going strong for your whole treadmill workout.

I am going to take you through a few of my favorite treadmill workouts to help inspire you to lace up. If you don't have a lot of time, this killer 20-minute run is for you. If you have a little more time, I have a 45-minute run for you. And if you're looking to log a long run indoors, there's a 60-minute run that will get your heart pumping.

Before you step on a treadmill, take 5-10 minutes to warm up your body and get your joints moving properly. And, no matter which treadmill work you choose, make sure to complete a post-workout routine to help boost recovery.

Vital Note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.

treadmill workouts

Warm Up

Cat Cow
Start in a quadruped position. Bring your spine to extension on an inhale, followed by flexion on an exhale. Repeat 3 to 5 times.

T-Spine Sweeps
While side lying, flex the top hip above 90 degrees and to keep the pelvis stacked to support the knee with a foam roll or medicine ball if needed. Begin rotating the top shoulder toward the floor. Maintain contact with the foam roll/ball or floor as rotation occurs. Repeat 3 times on each side. 

90/90 Stretch
From the floor, place front leg in a 90-degree angle directly out in front of you with the knee flat on the ground. Do the same with the other leg behind you. Place hands on the floor on each side of the front leg. Slowly bring your chest towards your knee, keeping your shoulders squared to the mat. Stay active in that position for 6-10 breaths.

Downward Dog to Runner's Lunge
Start in a push up plank position. Exhale and push your hips back into a downward dog. Bring your right leg towards your right hand. Exhale your right hand to the ceiling. Repeat on the left. Complete the movement 3 times on each side.

The Treadmill Workouts

Note: RPE is rate of perceived exertion  

20-Minute Run

  • 0-3:00 minute jog pace RPE 5
  • 3:00-4:00 RPE 7 (.5-2.0 faster)
  • 4:00-5:00 recover (walk or light jog)
5-minute AMRAP (as many rounds as possible):
  • 30-second RPE 8
  • 30-second RPE 6
5-minute AMRAP
  • 45-second RPE 8-9
  • 15-second recover (walk)
  • 15:00-16:00 RECOVER
  • 16:00-20:00 6% incline jog RPE 7-8

treadmill workouts


45-Minute Treadmill Intervals

  • 0:00-5:00 walk/jog (warm-up pace)
  • 5:00-7:00 3 % incline RPE 6-7
  • 7:00-8:00 6% incline RPE 7-8
  • 8:00-9:00 1 % incline RPE 8-9
  • 9:00- 10:00 RECOVER
  • 10:00-12:00 4% incline RPE 7
  • 12:00-13:00 8% RPE 8
  • 13:00-14:00 1% incline RPE 9
  • 14:00-15:00 RECOVER
  • 15:00-19:00 2% incline jog RPE 6-7
  • 19:00-20:00 RECOVER
  • 20:00-22:00 4% incline RPE 7
  • 22:00-23:00 8 % incline RPE 8
  • 23:00-24:00 1% incline RPE 9
  • 24:00-25:00 RECOVER
  • 25:00-27:00 5% incline RPE 7
  • 27:00-28:00 10 % incline RPE 8
  • 28:00-29:00 1% incline RPE 9
  • 29:00-30:00 RECOVER
  • 30:00-34:00 4% incline 6-7 RPE
  • 34:00-35:00 RECOVER
  • 35:00-36:00 1% RPE 6
  • 36:00-37:00 1% RPE 7
  • 37:00-38:00 1% RPE 8
  • 38:00-39:00 1% RPE 9
  • 39:00-40:00 RECOVER
  • Repeat the last 5-minute section one more time. Try to start and end a little faster.
  • Cool down and recover

30- to 60-Minute Treadmill Run/Walk

  • 5-minute 1% run RPE 7-8
  • 5-minute 10-15% walk RPE 7-8

*Repeat 3-6 times.

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