Treadmill Interval Training

You have probably heard of 'interval training' if you like running. This type of training is recommended as it improves endurance and speed. As a runner, I love interval training because it is easy, fast, and efficient, and I feel the benefits in a short time.

Why on a Treadmill?

If you want to complete interval workouts correctly, I strongly recommend treadmills. As a treadmill user, I have learned that treadmills help me focus my energy to complete intervals easier than when running outside, where I need a heart rate reading system, a monitor watch, or the right weather. Plus, the treadmill changes my speed automatically, so I do not need to do anything but run and enjoy my scores at the end.

Example Workouts

Below, I have identified three Interval Workouts you can customise on your treadmill (if your treadmill does not already come with pre-set workouts for this type of training).

Beginner workout

How often: 3 or 4 times a week.
Duration: 30 minutes.
Warm-Up: 2 minutes, speed 1 mph, and another two minutes at a speed of 1.5 mph.
Segment 1: duration 90 seconds, speed two mph.
Segment 2: duration 30 seconds, speed four mph.
Alternate the two segments 15 times (30 minutes).

Then finish with a cool down:

Duration 2 minutes, speed 1.5mph, and another 2 minutes at speed 1 mph

Once you become stronger and feel you can push more, you can try the intermediate workout.

Intermediate workout:

How often: 4 or 5 times a week.
Duration: 40 to 60 minutes.
Warm-Up: two minutes speed of 1.8 mph and another two minutes at a speed of 2.6 mph.
Segment 1: duration 90 seconds, speed 3.5mph.
Segment 2: duration 30 seconds, speed seven mph.
Alternate the two segments a minimum of 20 times (40 minutes).

Then finish with a cool down:

Duration 2 minutes, speed 2.6 mph, and another 2 minutes at speed 1.8 mph.

If you want to enter a 5k race and finish well, this treadmill workout will help you achieve this goal.

Intermediate workout 2

How often: 4 or 5 times a week.
Duration: 40 to 60 minutes.
Warm-Up: two minutes, speed 2 mph, and another two minutes at speed 3 mph.
Segment 1: duration 90 seconds, speed four mph.
Segment 2: duration 30 seconds, speed 8.5mph.
Alternate the 2 segments a minimum of twenty times (40 minutes).

Then finish with a Cool Down:

Duration two minutes, speed three mph, and another two minutes at speed two mph.

Treadmills

If you have a busy life and a chaotic schedule, then a home treadmill is a possible solution. If this is your choice, I recommend going with either Schwinn Treadmills or Livestrong Treadmills, as both have a good warranty and a strong reputation.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MOORE, A. (2011) Treadmill Interval Training [WWW] Available from: https://www.brianmac.co.uk/articles/article073.htm [Accessed

About the Author

Anna Moore is a runner and treadmill tester for RunReviews.com, where you can read more about treadmills and workouts.


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This type of training is recommended as it improves endurance and speed. As a runner, I love interval training because it is easy, fast, and efficient, and I feel the benefits in a short time. Why on a Treadmill? If you want to complete interval workouts correctly, I strongly recommend treadmills. As a treadmill user, I have learned that treadmills help me focus my energy to complete intervals easier than when running outside, where I need a heart rate reading system, a monitor watch, or the right weather. Plus, the treadmill changes my speed automatically, so I do not need to do anything but run and enjoy my scores at the end. Example Workouts Below, I have identified three Interval Workouts you can customise on your treadmill (if your treadmill does not already come with pre-set workouts for this type of training). Beginner workout How often: 3 or 4 times a week. Duration: 30 minutes. Warm-Up: 2 minutes, speed 1 mph, and another two minutes at a speed of 1.5 mph. Segment 1: duration 90 seconds, speed two mph. Segment 2: duration 30 seconds, speed four mph. Alternate the two segments 15 times (30 minutes). Then finish with a cool down: Duration 2 minutes, speed 1.5mph, and another 2 minutes at speed 1 mph Once you become stronger and feel you can push more, you can try the intermediate workout. Intermediate workout: How often: 4 or 5 times a week. Duration: 40 to 60 minutes. Warm-Up: two minutes speed of 1.8 mph and another two minutes at a speed of 2.6 mph. Segment 1: duration 90 seconds, speed 3.5mph. Segment 2: duration 30 seconds, speed seven mph. Alternate the two segments a minimum of 20 times (40 minutes). Then finish with a cool down: Duration 2 minutes, speed 2.6 mph, and another 2 minutes at speed 1.8 mph. If you want to enter a 5k race and finish well, this treadmill workout will help you achieve this goal. Intermediate workout 2 How often: 4 or 5 times a week. Duration: 40 to 60 minutes. Warm-Up: two minutes, speed 2 mph, and another two minutes at speed 3 mph. Segment 1: duration 90 seconds, speed four mph. Segment 2: duration 30 seconds, speed 8.5mph. Alternate the 2 segments a minimum of twenty times (40 minutes). Then finish with a Cool Down: Duration two minutes, speed three mph, and another two minutes at speed two mph. Treadmills If you have a busy life and a chaotic schedule, then a home treadmill is a possible solution. If this is your choice, I recommend going with either Schwinn Treadmills or Livestrong Treadmills, as both have a good warranty and a strong reputation. Page Reference If you quote information from this page in your work, then the reference for this page is: MOORE, A. (2011) Treadmill Interval Training [WWW] Available from: https://www.brianmac.co.uk/articles/article073.htm [Accessed About the Author Anna Moore is a runner and treadmill tester for RunReviews.com, where you can read more about treadmills and workouts.