An Easy, But Effective Treadmill Interval Workout

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Treadmill Interval Workout

Treadmill Interval Workout

Running outside is a great workout, but the weather isn’t always optimal. I know some people will go for a run in any weather, but I am not one of them. So I am always looking for routines to mix up my time on the treadmill. The treadmill interval workout below is pretty versatile, as it repeats the same speed circuit five times. There are also many options for modification. You can make it longer or shorter by added or removing a speed circuit or by removing or lengthening the rest times between circuits. I also add variety sometimes by gradually increasing my speed. I’ll start at six mph and increase it by .1 mph every 10 seconds, which can help to take my mind off my run on days where I’m struggling.


Start with 3-5 minutes of dynamic stretching to help warm up your muscles and prepare them for your workout. Set the treadmill to a 1% incline and leave it there for the entire workout. Finish with 5-10 minutes of foam rolling and static stretching, which will help with muscles soreness after your workout. However, if you only have time to foam roll or stretch, foam rolling is the better choice for massaging the fascia buildup that can lead to sore muscles.

Related: Why You Need to Include Stretching in Your Workout

I have included three different options depending upon your level of fitness or experience with running. Once one level starts to feel easy, move up to the next level or increase the incline to 2% or 3%. If you’re trying to increase your speed and endurance, I recommend doing this workout twice a week along with one steady state cardio session at a speed that you can consistently run/walk for 3 miles or 30 minutes. It’s also a good idea to include two total body strength training sessions a week.

Treadmill Interval Workout

Try it out and let me know what you think.

Treadmill Interval Workout


  1. feetdotravel says:

    Thank you for taking the time to write an interval workout is all I can say! Without actually hiring a personal trainer, sometimes it’s difficult to motivate yourself and come up with something new and fresh so this is grea!

    1. Aurora James says:

      Thank you for your comment. I certainly understand that hiring a personal trainer can be challenging. If you would like another treadmill workout, subscribe to my blog.

  2. I will use your suggestion:) Starting today..


    1. Aurora James says:

      Thank you for taking the time to comment. I’m glad you found it helpful. If you would like another treadmill workout, subscribe to my blog.

  3. Desi @ A Northern Girl says:

    Thanks for this! I love treadmill workouts but sometimes get bored of writing my own plans. So nice to find easy workouts like this!

    1. Aurora James says:

      I’m glad you like it. I have another one available for people who subscribe to my blog.

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