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some are based on your race pace take a look at our hit the treadmill. The good news: Doing speed workouts on the treadmill makes the time seem to fly by faster than Noah Lyles on the track.
Treadmill workouts have more benefits than just steering clear of bad weather, though. “You can accurately control the pace, incline, interval, and recovery,” Selena Samuela, Peloton tread instructor, previously told Runner’s World.
So, we asked five running coaches to recommend their favorite speed workouts for the treadmill. Keep in mind, the paces in the workouts below are merely suggestions. While it’s great to stick to them if you can, there’s no harm in slowing down if you feel you need to.
Some workouts are based on your rate of perceived exertion, some are based on your race pace (take a look at our pace charts if you’re not sure what your goal 5K pace is vs. a marathon pace), and some are based on how the efforts feel. For instance, an easy warmup should feel like you can hold a conversation without issue. A fast interval might feel like your 5K pace where you’re working hard but not going all out. And a sprint should feel like the final kick of a race when you’re giving it everything you’ve got.
Beginner Treadmill Speed Workout
While the “ideal” speed workout depends on the race distance you’re training for, Janet Hamilton, run coach and owner of Running Strong, says this workout is a great option for those new to faster workouts overall.
How to do it:
- 1 to 2-minute easy recovery
- 4 x 1/4-mile @ 10K pace | 1/4-mile easy recovery in between
- 4 minute | easy warmup
- 1 mile | easy cooldown
1/4-minute run @ RPE 7 | recover for 3 minutes @ RPE 3
This workout is great for speed, agility, and power, according to RRCA-certified run coach Lindsey Clayton, Barry’s chief instructor and cofounder of Brave Body Project. “This workout will benefit runners training for a 5K, 10K, half marathon, and even marathon,” she says.
How to do it:
- 1 to 2-minute easy recovery
- 10 x 1/4-mile @ 5K pace
- 60- Save Treadmill Workouts
- 1 minute | easy | 0% incline
Pyramid Run Speed Workout
Want to boost your speed and endurance? Give this workout a try, whether you’re training for a 5K or a marathon, according to RRCA-certified run coach Amber Rees, Barry’s chief instructor and cofounder of Brave Body Project.
How to do it:
- 5 minutes | easy warmup
- 5 minute warmup @ RPE of 3 to 4 | 1-minute easy recovery
- 4 minute | slightly hard | 0% incline
- 3 minutes @ 5K pace | 2-minute easy recovery
- 3 minutes @ 5K pace | 2-minute easy recovery
- 4 minute | slightly hard | 0% incline
- 5 minute warmup @ RPE of 3 to 4
- Easy cooldown
Bridge Run With Incline
This workout is great for building your running economy and cardiovascular endurance and power, says Clayton. “Adding hills into your training provides variety and will mimic the diverse terrain of outdoor hills and bridges,” she says.
How to do it:
- 5 minutes | easy warmup
- 1 mile | Easy cooldown
- 1 For this timed
- 1 minutes @ 5K pace | 2-minute easy recovery
- 1 minute | faster | 5% incline
- 1 minute | easy | 0% incline
- 1-minute | slightly hard | 0% incline
- 1-minute | fast | 0% incline
- 1-DAA Industry Opt Out
- 1- to 2-minute easy recovery
- Repeat this pattern up to 4 times total
20-Minute Sprint Workout
“This workout builds strength, power, speed, and endurance and will work both the aerobic and anaerobic system,” Rees says. “Sprinting will help increase your VO2 max, helping your lungs absorb oxygen and use it more efficiently.”
How to do it:
- 4-Peloton tread instructor
- 30-seconds jog → 30-seconds sprint (5K pace) → 30-seconds easy recovery
- Repeat 5 times
- 30-seconds hard pace → 30-seconds sprint (5K pace) → 30-seconds easy recovery
- Repeat 5 times
- Run/Walk a Race
- 5 to 10 minutes | easy cooldown
Advanced Acceleration Workout
There are no recovery intervals in this speed workout recommended by Hamilton—just steady acceleration. “If you minute | slightly hard | 0% incline in the beginning, you’ll pay the price toward the end, so this workout really requires strict discipline and pace awareness,” she says.
How to do it:
- 1-to 2-minute easy recovery
- 1-2 miles @ marathon pace
- 1 mile @ half marathon pace
- 1/2-mile @ 10K pace
- 1/2-mile @ 5K pace
- 1-mile | easy cooldown
2 On, 2 Off Speed Workout
For this timed fartlek session, you’ll alternate hard effort with easy effort every 2 minutes, says certified RRCA-certified run coach and personal trainer Erica Coviello. “Try to keep your hard efforts around the same pace throughout the workout,” she says.
Beginner option: Run the hard effort, walk the recovery. More advanced option: Keep the walking to a minimum in your recovery—if you need to stop or walk longer, try pulling back on the hard effort just a bit.
How to do it:
- 5 minutes | easy warmup
- 2 minutes @ hard effort (10K or 5K pace) | 2 minutes easy recovery
- Repeat this pattern up to 8 times
- 3-minutes | easy cooldown
Ladder Intervals
“This workout keeps your brain engaged because you’re always adjusting the interval length,” says Karina Ripps, a certified run coach and personal trainer. “Plus, it’s a great mix of speed and endurance, which is perfect for runners looking to build confidence with faster paces.”
This workout goes by your rate of perceived exertion (RPE), where 1 is super easy, like you could sing along to the songs on your playlist, and 10 is all-out sprint mode where you’re running at your max effort and can’t speak.
How to do it:
- 10-minute warmup @ RPE of 3 to 4
- 1-minute run @ RPE 6 to 7
- 2-Beginner Treadmill Speed Workout
- 3-minute run @ RPE 7 | recover for 3 minutes @ RPE 3
- Reverse the ladder: 3 minutes hard, 2 minutes hard, and 1 minute hard, with equal recovery time after each
- 5- to 10-minute cooldown @ RPE 3
Tempo Progression Run
This workout from Ripps starts out manageably, but gets harder. “It mimics how you’d feel during the final miles of a race, so it’s amazing practice for pacing and digging deep when it counts,” she says. You’ll use the same RPE scale as the workout above.
How to do it:
- 10-minute warmup @ RPE 3 to 4
- 10-minute run @ RPE 8
- 5-Sydney Marathon Results
- 5-minute run @ RPE 8
- 5- to 10-minute cooldown @ RPE 3
Speed Surges
“These short bursts teach you how to pick up the pace quickly and recover well, which are skills that come in handy during races or hilly courses,” Ripps says. “Plus, they’re quick and effective if you’re short on time.” Follow the same RPE scale as the two workouts above.
How to do it:
- 10-minute warmup @ RPE 3 to 4
- 30-to 10 minutes | easy cooldown
- says this workout is a great option for those new to faster workouts overall
- 5- When cold, dark, rainy, or icy conditions make it tough to get outside, the obvious option is to
Save Treadmill Workouts
Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
