Treadmill Speed Workout

I love the treadmill for speed workouts. Not only does it help time pass more quickly, but I like being able to set a speed and not worry about checking my watch every 5 seconds – I can just GO. So, since I don’t have a training plan right now, I’ve been hopping on the ‘mill with no workout in mind; I just see where my legs takes me. I’ve been loving this speed workout lately:

treadmill speed workout

That last .5 is the kicker. It should be very challenging to keep the pace up. (And if it’s not, don’t be afraid to bump the speed up some more!)

Note: the intervals’ time starts once the treadmill actually reaches the speed specified, meaning it should add up to 40 full minutes of sweaty fun!

(Confused? Need an example? If you start at 6.0 for your warm up, you would then go to 6.5, then 6.7, 7.0, 7.5. The minute of recovery in between each can be whatever speed you like – light jogging or walking.


Are you a treadmill lover or hater? If you try the workout, let me know what you think!

Find more running workouts here!

I’m a writer currently living in New Jersey and blogging about running, fitness, wellness, and motivation. I want every reader to laugh and feel empowered, balanced, and motivated! Subscribe by email to get 1-2 newsletters a month with post updates, my favorite articles, running playlists and more!


  1. January 21, 2014 / 3:03 am

    I was always a treadmill hater. Although, that was when I used to hate running, and walking on the treadmill made my shins hurt. I only have an elliptical at home, but I think I would like a treadmill now to work on my speed. (I am a sloooowww runner!). It also would be nice to get a run in in the winter, since I’m super paranoid about running and slipping in the snow! I’m going to pin this in case I get a chance to hop on my mom’s treadmill at some point.

    • January 21, 2014 / 6:20 pm

      I’m paranoid about slipping on the treadmill, I’m clumsy…haha! My problem with having a treadmill at home is that I would probably just stop running anytime I got distracted or remembered something I needed to do. I like going to the gym because I have no excuses while I’m there :)

  2. January 21, 2014 / 3:15 am

    I love that you gave actual speed numbers! I still run at 4.2 as my “fast” which is really like a light jog…or fast walk. I need to just let go…I will soon enough!

    Thanks for such an informative post!

    • January 21, 2014 / 6:22 pm

      I’ve written a lot about how I need to push myself more – I always grab the same size weights, put the treadmill on the same speed…I’ve decided this year to work on being comfortable with getting uncomfortable! You could try challenging yourself to bump it up to 4.3…even if just for a few minutes! :)

  3. January 21, 2014 / 3:36 am

    Hey Kara! I’m part of you SITS tribe. Your blog is really great looking. This treadmill looks like something I definitely want to try. I like running on the treadmill but I love running outside. I can’t wait to see more of your blog.

    • January 21, 2014 / 6:23 pm

      Thanks so much for the nice compliment :) Let me know if you try the workout, and what you think!

  4. January 21, 2014 / 10:46 am

    I have very little love for the treadmill. I need to find the love. I use the treadmill a few times a week only because I have to (I travel for work); I am miserable most of the time. Any tips on learning to love the treadmill?

    • January 21, 2014 / 6:28 pm

      It’s a love-hate relationship for me. I try to only do speedwork on the treadmill…you’re distracted so the time passes really quickly! A great playlist helps a lot too…I also try to grab a treadmill at my gym where there’s the most action so I can people-watch, haha!

  5. January 21, 2014 / 12:24 pm

    such a cool workout, I may be on the treadmill tomorrow so saving this!!

    • January 21, 2014 / 6:28 pm

      I hope you love it – let me know what you think! :)

  6. January 21, 2014 / 7:46 pm

    Does it count if I want to love the treadmill? Lol. I tried speedwork for a while but mg lungs usually hate me 10 minutes in :s
    I think it’s time to give running a go again tho :)
    Thanks from a SITS Tribe member 😀

    • January 26, 2014 / 5:43 pm

      Your lungs will always burn if you’re doing speedwork right :) Add it into your routine slowly! You’ll see a lot of fitness gains when you do!

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