Treadmill Workouts

Finally, a Fun Treadmill Workout

Debora Warner, 44, loves the machine that some runners love to hate. Last November, she founded the Mile High Run Club, New York City’s first treadmill studio, which specializes in indoor group running classes. With the ambiance and camaraderie of a spin class, her workouts do more than make you sweat. In the span of 28-, 45-, or 60-minutes,  the hills, builds, and intervals are designed to take time off your PR.

Here, she gives us a taste of what a 28-minute class would entail. And although your treadmill probably doesn’t have flashing mood lights surrounding it, you can replicate the Mile High Run Club environment by turning up the bass and convincing a friend to run by your side. 

“That’s the beauty of bringing a speed workout indoors to the treadmill,” says Warner. “Everyone is able to work at their individual training level, but you can still work together.” 

Whether you’re running a 5K or marathon this season, or just looking to get a solid workout in on a chilly day, this treadmill routine will kick your training into high gear. 

At Mile High Run Club, Warner uses the following level guidelines to instruct her students:

Level 1 = light effort (recovery pace)
Level 2 = moderate effort (marathon pace)
Level 3 = hard effort (10K, half marathon pace)
Level 4 = max effort (5K pace)

Start your 30-minute routine with a 5-minute warm-up at an easy pace. And then…

3 minutes at Level 2, 4% incline
1 minute at recovery Level 1, 0% incline
2 minutes at Level 2, 6% incline
1 minute at recovery Level 1, 0% incline
1 minute at Level 2, 8% incline
1 minute at recovery Level 1, 0% incline

3 minutes at Level 2 
3 minutes at Level 3
2 minutes recovery at Level 1 
2 minutes at Level 2 
2 minutes at Level 3 
2 minutes recovery at Level 1 
1 minute at  Level 2 
1 minute at Level 3

Take 5 minutes to do a nice, easy cooldown. Then stretch. 

Beat Treadmill Boredom With These 3 Workouts

t’s that time of year where runners must face one of running’s toughest and most unforgiving foes: winter.

But you’re in luck, because we have three treadmill workouts to heat up your winter fitness routine.

Once snow and ice hit the forecast, many runners have no choice but to shift their workout indoors and onto the treadmill to tick off their miles.

While many runners may argue that the machine is worthy of its infamous “dreadmill” nickname, we believe that dread stems solely from a monotonous treadmill workout plan! Icy sidewalks, snow-covered trails and frigid temperatures may keep you indoors, but you can still switch up your indoor workout to save you from treadmill boredom.

We spoke with Rachel Frutkin, a running coach, marathoner and the blogger behind Running on Happy, who is no stranger to putting in her miles on the treadmill throughout the cold Ohio winter months. To Frutkin, treadmills are an ally, not an enemy, to winter training when used for versatile running-based workouts.

“Mixing it up and trying something new on the treadmill is a great way to beat boredom, build speed and work on strength,” says Frutkin. “Treadmill workouts are ideal for inclement weather or if you’re short on time and need to get a quick workout in before you start your day.”

Frutkin believes too many runners underestimate the variety of workout options when it comes to the treadmill. From HIIT to hill repeats, a treadmill can help to help improve form, build muscle and add some much-needed variety to your winter training.

Since these workouts are shorter and more versatile than traditional long runs, Frutkin suggests opting for a more lightweight, multipurpose running shoe rather than more cushioned shoes.

“I personally have several pairs of shoes in rotation at any one time,” says Frutkin. “I wear one pair for my easy midweek miles, another pair for the track, speed, and hills, and a third pair for long runs. Footwear is really important for runners of all levels so be sure to get fitted at a running shop to make sure you’re in the right shoe.”

Frutkin developed three boredom-busting treadmill workouts to incorporate into your winter training so you can focus on building strength and endurance instead of your ability to dodge black ice.

No one has time to scroll down during a workout, so these graphics were designed to fit your phone screen! To download the images to your phone, hold down the image with your finger and click save.

Hill Running

Hill running is a great way to work on mechanics, and the challenge for this workout is increasing the incline while the speed remains the same.


Fartlek Interval Ladder

This speed training workout consists of seven sections. Each green node represents 30 seconds of sprinting, and each white node represents 30 seconds of active recovery jogging.


Circuit Strength Training

Grab a mid-weight kettle bell or barbell for this circuit workout designed for strength training, body toning and muscle maintenance.