New perk: Easily find new routes and hidden gems, upcoming running events, and more near you. Your weekly Local Running Newsletter has everything you need to lace up! Subscribe today.
The treadmill is a great way to get a quality workout when running outside isn’t the best option. While most runners prefer being outside, there are many ways to introduce speed and incline variations to create fun and challenging workouts. Most outdoor workouts can be simulated on a treadmill with more precision when attempting to accomplish specific pace and incline targets.
Note: Our workouts are based on RPE, rate of perceived exertion, to open up the workouts to runners of all speeds and fitness levels.
Time and Incline Buildup (50 Minutes in Total)
This treadmill workout starts at an easy one minute effort (RPE 4) and builds gradually by increasing the length of each interval as well as the incline to threshold level effort on the last five minute interval (RPE 8).
Warmup (15 Minutes Total)
- 5 min easy jog @ 0% incline
- 5 x 30 sec @ 2% incline + 30 sec @ 0% incline
- 5 min easy jog @ 0% incline
Main Set (30 Minutes Total)
Start the first interval at an easy pace (RPE 4) with the goal of holding the same pace for the next four intervals at 2-3-4-5%.
The last 5 min interval at 5 percent should be very challenging (RPE 8).
- 1 min @ 0 %, 1 min @ 1%
- 2 min @ 0%, 2 min @ 2%
- 3 min @ 0%, 3 min @ 3%
- 4 min @ 0%, 4 min @ 4%
- 5 min @ 0%, 5 min @ 5%
Cooldown (5 Minutes Total)
- A 5 minute easy jog will cap off this 50-minute treadmill workout.