As a runner, I used to absolutely loath running on a treadmill. Actually, I still do if I’m shooting for a monotonous long run. I need the natural shakeup of scenery, terrains, and different paces to stay motivated. The dreaded treadmill usually doesn’t do it for me. Unless I’m kicking butt with a treadmill workout. If I hit the tread with an action plan, suddenly the treadmill doesn’t suck so hard. So I’ve built treadmill workout plans that work for me, and now I want to share some with you.
Hill Interval Treadmill Workout
This is one of my all time favorite treadmill workouts, especially when I’m not really in the mood to run for distance. There are so many rests worked into this treadmill workout that your mind might not feel as though it is working as hard, even though it definitely is.
Save this Treadmill Workout graphic to your phone so you have it handy next time you head to the gym!
Workout Instructions
Choose a pace that you can run comfortably. This should be your 10k pace, or even your long run pace. This isn’t a sprint, even though the intervals are short. You will not be adjusting your pace throughout the workout, and even though it will feel too easy in the beginning, the intensity will elevate as the incline goes up.
Begin with a 2 minute warmup. From there, alternate 1 minute of running with 30 seconds of rest. By rest, I literally want you to jump to the sides of the treadmill and do not move. Trust me. Use this time to increase the incline to the next level. But do not run. Don’t attempt a “rest pace” during this time. It takes too long for the treadmill to move up and down and you’re just wasting your time and energy. Once you hit the top of the hill, at 10%, run for two minutes instead of a minute. This is your burnout.
The best part about this workout, other than all the rests, is that you can cut out early and still leave feeling satisfied. Once you hit the max elevation, or hit 10% if it gets too steep, you’re free to jump off. If you want to. Or, if you’re not quite finished and want to double the workout, keep going on the decline. Ok, so you won’t actually be running down hill. Treadmills don’t do that yet. But you can work your way back down the elevation levels until you end up back at 2%.
Pro Tip: Never run below 2% on a treadmill. Treads are slightly easier than running outside, so a 2% incline is the closest we’re able to get to leveling the field. Pun intended.
Tell me know if you try this full body workout!
For more Grab and Go workouts, check out the Personal Training page. Or for general health and fitness, check out the Wellness tab.