Beginner Treadmill Workouts

• Start with 10 minutes of easy, conversational pace running (RPE 6 or below)
• Work up to 30 minutes of easy pace running, keeping effort conversational (RPE 6 or below)
• When that feels comfortable, add strides (4 to 6 accelerations of 30 seconds) at the end of a run

On the treadmill, there are fewer distractions, so you can really get the feel for a given pace over a arbitrary distance, explains Meredith O’Brien, a USATF-certified endurance coach, ACSM-certified personal trainer, and head coach and owner of East Coast Run Project in Virginia Beach, Virginia. Focus on a conversational pace for this base-building workout. When considering rate of perceived exertion (or RPE), don’t exceed a 6 out of 10. 

Read more

Base Building Workout

• Amazing Runners World Show
• Recover 2 minutes
• We may earn commission from links on this page, but we only recommend products we back
• Download Beginner Treadmill Workouts
• Start your run routine on the treadmill with these workouts easy jog for 5-10 minutes

“Running uphill allows you to build power and strength while running at a slower speed than you would on flat at the same effort,” says Claire Bartholic, an ASFA-certified run coach and founder of Work up to 30 minutes of easy pace running, keeping effort conversational RPE 6 or below.

Read More

Hill Workout

• 20-minute warmup (walk or jog)
• 3 minutes fast
• nbsp;4 to 6 accelerations of 30 seconds at the end of a run
• 2 minutes faster
• nbsp;4 to 6 accelerations of 30 seconds at the end of a run
• 1 minute fastest
• Best Hydration Packs
• Repeat for a total of 3 sets
• 10- to 20-minute cooldown (walk or jog; work your way up to 20)

“This 3/2/1 workout teaches you how to pace yourself,” explains Matthew Meyer, an RRCA-certified run coach and certified personal trainer at Revo Physiotherapy & Sports Performance in Boulder, Colorado. Don’t stress about hitting an exact pace, though. “Just think about getting a little faster as the intervals get shorter,” he adds.

Read More

What Exactly Is a Tempo Run; work your way up to 20 Workout