close
Press enter to search
x Close
 

Ditch Treadmill Boredom With These 3 Workouts

Now that you know the pros and cons of treadmill running, here are three easy-to-execute (yet challenging!) workouts to do on the treadmill. They’re great for days when you’re short on time during the holiday season or any other season!

Don’t forget to do a dynamic warm-up before jumping on the treadmill and to foam roll when you are done!

Hill Climber

For this workout, you’re going to maintain the same speed throughout. The changes in intensity come from cranking up the incline.

  • 8 minutes comfortably easy (a pace where you can easily talk to a friend or sing out loud) and 0% incline
  • 2 minutes at 4% incline
  • 2 minutes at 0% incline
  • 2 minutes at 4.5% incline
  • 2 minutes at 0% incline
  • 2 minutes at 5.0% incline
  • 2 minutes at 0% incline
  • 2 minutes at 5.5% incline
  • 2 minutes at 0% incline
  • 2 minutes at 6.0% incline
  • 4 minutes at 0% incline

Pyramid Intervals

For this workout, you’ll keep the incline the same throughout, but vary the length of your intervals.

  • 8 minutes comfortably easy (a pace where you can easily talk to a friend or sing out loud)
  • 1 minute at 5K pace
  • 1 minute easy
  • 2 minutes at 5K pace
  • 1 minute easy
  • 3 minutes at 5K pace
  • 1 minute easy
  • 3 minutes at 5K pace
  • 1 minute easy
  • 2 minutes at 5K pace
  • 1 minute easy
  • 1 minute at 5K pace
  • 5 minutes easy

Boredom Buster

For this workout, you’re going to focus on tuning into different speeds and working hard. Keep the incline either completely flat or at .5% if you prefer.

  • 8 minutes comfortably easy
  • 3 minutes at 10K pace
  • 2 minutes at 5K pace
  • 1 minute at 1 mile pace
  • 5 minutes easy
  • 3 minutes at 10K pace
  • 2 minutes at 5K pace
  • 1 minute at 1 mile pace
  • 5 minutes easy
Race Pace Jess

Race Pace Jess

Jess Underhill fell in love with running during a rough patch in life, a time period most people just refer to as middle school. Twenty-six years later that first runner's high she experienced continues to shape nearly every aspect of her life, including her career. She has a Master's Degree in Exercise Science and Health Promotion, is graduate of the Institute for Integrative Nutrition and is a UESCA Certified Run Coach. Most recently Jess launched Race Pace Run Club, a free virtual run club that welcomes runners of all levels from coast to coast and also meets in-person in NYC. She is an ambassador for Sparkly Soul Headbands