The 3 Best Treadmill workouts

That’s right! There’s more to running than setting a timer to thirty minutes, picking the best treadmill, and running at a steady pace to your favourite playlist. Not only is this a boring and fruitless way to spend 30 minutes. It’s inefficient if your goal is to make progress. The human body requires new stresses and stimuli to facilitate growth, strength, flexibility, motor control, bone density, etc. The list goes on. This is called progressive overload. To make a real change it is important to improve all aspects of running with a little thing called interval training. Industry experts recommend a variation of interval-style workouts to improve key characteristics that are indicative of a good runner such as Vo2max and stride length. By incorporating different styles of interval training at least once a week, you can spice up your running sessions and make real improvements.

Why interval training?

Interval training is a great way to break a sweat and improve your fitness goals, whether trying to lose weight or preparing for a 10k run. Interval training is incredibly time effective and emulates the body’s response to change. It burns more calories than regular cardio and will make improvements to muscular strength, acceleration, Vo2max and more. It’s a win-win.

Try one of these great treadmill workouts, get out of your comfort zone and break a sweat!

 The 3-2-1.

0:00 – 5:00 Warmup


5:00 – 8:00 Fast pace

8:00 – 11:00 Recovery pace

11:00 – 13:00 Fast pace

13:00 – 15:00 Recovery pace

15:00 – 16:00 Fast pace

16:00 – 17:00 Recovery pace

Repeat 5:0 – 17:00


29:01 – 34:00 Cooldown


If you are an advanced runner, try repeating once more.

Hill Climb.

0:00 – 5:00 Warmup


5:00 – 6:00 Fast pace 2% Incline

6:00 – 7:00 Fast pace 4% Incline

7:00 – 8:00 Fast pace 6% Incline

8:00 – 9:00 Fast pace 8% Incline

9:00 – 11:00 Easy pace 1% Incline

Repeat the 5:01-11:00 section at: 4%, 6%, 8%, 10%, and 1% incline

Repeat the 5:01-11:00 section at 6%, 8%, 10%, 12%, and 1% incline


23:00 – 28:00 Cooldown

The Classic.

0:00 – 5:00 Warmup


5:00 – 9:00 Fast pace

9:00 – 13:00 Recovery pace

Repeat 5:00-13:00 4x


45:00 – 50:00 Cooldown

Where can you find the best treadmill?

It can be difficult to make it to the gym if you lack confidence or just lead a busy lifestyle.  Have a look at getting your own treadmill if you’d like to run in the comfort of your own home.

We Recommend:

The JLL S400 Folding Treadmill


The JLL T350 Folding Treadmill

Alternatively, you can find a home treadmill that suits you from our full range of treadmills. Good luck and happy running!

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Peter Hubbard

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