Treadmill Workouts

Looking to get more out of your 30 - 45 minute workout on the treadmill?  Try a Fleet Feet Treadmill workout!  This interval style of training will have you challenging speed and incline. 

How to get the most out of these workouts:  When you are "going hard" or "running fast" really try to push yourself.  You should be working hard enough during the work intervals that you are 1.) Breathless,  2.) Can not go much longer than the designated time, and 3.) NEED the rest period.  During the "rest" period you should be walking slowly.  If you find yourself trying to jog or run slowly during the rest period you will know that you should push yourself a little harder on the work intervals.

Have fun!

Fleet Feet Treadmill Workout #1

2 Minute Warm Up

0% - 1 Minute Hard / 30 Seconds Easy
4% - 1 Minute Hard / 30 Seconds Easy
2% - 1 Minute Hard

1 MINUTE RECOVERY AT 0%

4% - 1 Minute Hard / 30 Seconds Easy
5% - 1:30 Minutes Hard / 30 Seconds Easy
6% - 2 Minutes Hard / 30 Seconds Easy
7% - 1:30 Minutes Hard / 30 Seconds Easy
8% - 1 Minute Hard / 30 Seconds Easy

1 MINUTE RECOVERY AT 8%

8% - 1 Minute Hard / 30 Seconds Easy
7% - 1:30 Minutes Hard / 30 Seconds Easy
6% - 2 Minutes Hard / 30 Seconds Easy
5% - 1:30 Minutes Hard / 30 Seconds Easy
4% - 1 Minute Hard / 30 Seconds Easy

1 MINUTE RECOVERY

FLAT ROAD SPRINTS
(60 Seconds Hard / 15 Seconds Recovery) x 2

2 Minute Cool Down

Fleet Feet Treadmill Workout #2

Warm Up – 2 Minutes

2% - 1 Minute Hard / 30 Seconds Rest
4% - 1:30 Minutes Hard / 30 Seconds Rest
6% - 2:00 Minutes Hard / 30 Seconds Rest
8% - 1:30 Minutes Hard / 30 Seconds Rest
10% - 1 Minute Hard / 30 Seconds Rest
9% - 1 Minute Hard / 30 Seconds Rest
7% - 1:30 Minutes Hard / 30 Seconds Rest
5% - 2:00 Minutes Hard / 30 Seconds Rest
3% - 1:30 Minutes Hard / 30 Seconds Rest
1% - 1 Minute Hard

1 Minute Rest

2% - 15 Seconds Hard
4% - 15 Seconds Hard
6% - 15 Seconds Hard
8% - 15 Seconds Hard
Rest 30 Seconds

1% - 15 Seconds Hard
3% - 15 Seconds Hard
5% - 15 Seconds Hard
7% - 15 Seconds Hard
Rest 30 Seconds

0% - 15 Seconds Hard
2% - 15 Seconds Hard
4% - 15 Seconds Hard
6% - 15 Seconds Hard
Rest 30 Seconds

(90 Second Pick Ups) Rest for 30

Cool Down 2 Minutes

Fleet Feet Treadmill Workout #3

WARM-UP: 2 MINUTES

60 Seconds Hard at 3%
15 Seconds SAME PACE at 7% 
45 Seconds Recovery at 5%

60 Seconds Hard at 3%
15 Seconds SAME PACE at 7% 
45 Seconds Recovery at 5%

60 Seconds Hard at 3%
15 Seconds SAME PACE at 7% 
45 Seconds Recovery at 5%

60 Seconds Hard at 3%
15 Seconds SAME PACE at 7% 
45 Seconds Recovery at 5%

Pick a pace to sprint for 1 minute at 4%
30 Seconds at 4%
30 Seconds FLAT (NO CHANGE PACE)
30 Seconds 4%
30 Seconds FLAT SPRINT

Recover 30 Seconds

Pick a pace to sprint for 1 minute at 5%
30 Seconds at 5%
30 Seconds FLAT (NO CHANGE PACE)
30 Seconds 5%
30 Seconds FLAT SPRINT

Recover 30 Seconds

Pick a pace to sprint for 1 minute at 6%
30 Seconds at 6%
30 Seconds FLAT (NO CHANGE PACE)
30 Seconds 6%
30 Seconds FLAT SPRINT

Recover 60 Seconds

5% 45 Seconds Hard / 15 Seconds Easy
3% 45 Seconds Hard / 15 Seconds Easy
1% 45 Seconds Hard / 15 Seconds Easy

1 Minute Recovery

4% 45 Seconds Hard / 15 Seconds Easy
2% 45 Seconds Hard / 15 Seconds Easy
0% 45 Seconds Hard / 15 Seconds Easy

1 Minute Recovery

2% 45 Seconds Hard / 15 Seconds Easy
1% 45 Seconds Hard / 15 Seconds Easy
0% 45 Seconds Hard / 15 Seconds Easy

COOL DOWN: 2 MINUTES

 Fleet Feet Treadmill Workout #4

Warm-Up: 2 minutes

10% - 1 Minute Hard / 30 Seconds Recovery
8% - 1 Minute Hard / 30 Seconds Recovery
6% - 1 Minute Hard / 30 Seconds Recovery
4% - 1 Minute Hard / 30 Seconds Recovery
2% - 1 Minute Hard /

1 Minute Recovery

Starting at 2%, every 30 seconds, the incline is either going to go up, or your speed is going to go up… for 4 minutes… the recover
2% - 30 Seconds
Pick it up – 30 Seconds
3% - 30 Seconds
Pick it up – 30 Seconds
4% - 30 Seconds
Pick it up – 30 Seconds
5% - 30 Seconds
Pick it up – 30 seconds

1 Minute Recovery

2% - 30 Seconds
Pick it up – 30 Seconds
3% - 30 Seconds
Pick it up – 30 Seconds
4% - 30 Seconds
Pick it up – 30 Seconds
5% - 30 Seconds
Pick it up – 30 seconds

1 Minute Recovery

2% - 30 Seconds
Pick it up – 30 Seconds
3% - 30 Seconds
Pick it up – 30 Seconds
4% - 30 Seconds
Pick it up – 30 Seconds
5% - 30 Seconds
Pick it up – 30 seconds

1 Minute Recovery
FLAT ROAD SPRINTS:
45 Seconds Hard / 15 Easy
45 Seconds Hard / 15 Easy
45 Seconds Hard / 15 Easy
45 Seconds Hard / 15 Easy
45 Seconds Hard

Cool Down

Fleet Feet Treadmill Workout #5

Warm Up – 2 Minutes

Starting the workout at 3% Incline:
1 Minute Hard – 1 Minute Recovery
1 Minute Hard – 30 Seconds Recovery
1 Minute Hard – 15 Seconds Recovery
1 Minute Hard – 15 Seconds Recovery
1 Minute Hard – 30 Seconds Recovery
1 Minute Hard

RECOVER 1 MINUTE

0% - 30 seconds
1% - 30 seconds
2% - 30 seconds
0% - 30 seconds

RECOVER 30 SECONDS

2% - 30 seconds
4% - 30 seconds
8% - 30 seconds
2% - 30 seconds

RECOVER 30 SECONDS

3% - 30 seconds
6% - 30 seconds
9% - 30 seconds
3% - 30 seconds

RECOVER 30 SECONDS

2% - 30 seconds
4% - 30 seconds
8% - 30 seconds
2% - 30 seconds

RECOVER 30 SECONDS

0% - 30 seconds
1% - 30 seconds
2% - 30 seconds
0% - 30 seconds

RECOVER 30 SECONDS

3% Incline:
45 seconds hard/15 seconds easy (3x)

Flat Road
45 seconds hard/15 seconds easy (2x)

Cool Down – 2 Minutes

Fleet Feet Treadmill Workout #6

2 Minute Warm-Up

10% - 30 Seconds
8% - 30 Seconds
6% - 30 Seconds

30 Seconds Recovery

8% - 30 Seconds
6% - 30 Seconds
4% - 30 Seconds

30 Seconds Recovery

6% - 30 Seconds
4% - 30 Seconds
2% - 30 Seconds

30 Seconds Recovery

4% - 30 Seconds
2% - 30 Seconds
0% - 60 Seconds

60 Seconds Recovery

11 Minutes

7% - 1 Minute Hard / 30 Seconds Recovery
5% - 1:30 Minutes Hard / 30 Sec Recovery
3% - 2 Minutes Hard / 30 Seconds Recovery
5% - 1:30 Minutes Hard / 30 Sec Recovery
7% - 1 Minute Hard

1 Minute Recovery

3% for 45 Seconds / 7% for 15 Seconds
Recover 30 Seconds

3% for 45 Seconds / 7% for 15 Seconds
Recover 30 Seconds

3% for 45 Seconds / 7% for 15 Seconds
Recover 30 Seconds

FLAT ROAD
45 Seconds Hard – 15 Easy
45 Seconds Hard – 15 Easy
45 Seconds Hard – 15 Easy

2 Minute Cool Down

Fleet Feet Treadmill Workout #7

Warm Up – 2 Minutes

2% - 30 Seconds
1% - 30 Seconds
0% - 30 Seconds
2% - 30 Seconds

30 Seconds Recovery

4% - 30 Seconds
2% - 30 Seconds
0% - 30 Seconds
4% - 30 Seconds

30 Seconds Recovery

6% - 30 Seconds
3% - 30 Seconds
0% - 30 Seconds
6% - 30 Seconds

30 Seconds Recovery

8% - 30 Seconds
4% - 30 Seconds
0% - 30 Seconds
8% - 30 Seconds

30 Seconds Recovery

10% - 30 Seconds
5% - 30 Seconds
0% - 30 Seconds
10% - 30 Seconds

1 Minute Recovery

6% - 1 Minute Hard / 30 Seconds Rest
3% - 1:30 Min Hard / 30 Seconds Rest
1% - 2 Min Hard / 30 Seconds Rest
3% - 1:30 Min Hard / 30 Seconds Rest
6% - 1 Minute Hard / 30 Seconds Rest

1:30 Minute Recovery

2% - 30 Seconds Hard
6% - 15 Seconds Hard
15 Seconds Rest

2% - 30 Seconds Hard
6% - 15 Seconds Hard
15 Seconds Rest

2% - 30 Seconds Hard
6% - 15 Seconds Hard
15 Seconds Rest

2% - 30 Seconds Hard
6% - 15 Seconds Hard

Cool Down – 2 Minutes

Fleet Feet Treadmill Workout #8

2 Minute Warm-Up

Rolling Hills

3% – Hard 30 seconds
6% – Hard 30 seconds
9% – Hard 30 seconds
6% – Hard 30 seconds
3% – Hard 30 seconds
Rest 30 seconds

3% – Hard 30 seconds
6% – Hard 30 seconds
9% – Hard 30 seconds
6% – Hard 30 seconds
3% – Hard 30 seconds
Rest 30 seconds

3% – Hard 30 seconds
6% – Hard 30 seconds
9% – Hard 30 seconds
6% – Hard 30 seconds
3% – Hard 30 seconds

1 Minute Easy

5% - 2 Minutes Hard, 30 seconds easy
4% - 1:30 Minutes Hard, 30 seconds easy
3% - 1:00 Minute Hard, 30 seconds easy
2% - 30 Seconds Hard, 30 seconds easy

2% - 2 Minutes Hard, 30 seconds easy
3% - 1:30 Minutes Hard, 30 seconds easy
4% - 1:00 Minute Hard, 30 seconds easy
5% - 30 Seconds Hard

1 Minute Easy

(45 seconds Hard / 15 seconds easy) x 3

Cool Down