Remember, it's all about steady progress. Now you should be doing one minute of walking for every two minutes of a slow jog. Then, once you're feeling comfortable with this, switch it around. Once you're comfortable on the treadmill, begin adding a minute of slow jogging in between every two minutes of walking. I always recommend adding a 0.5 incline to the treadmill, as this better simulates running outdoors and will help protect your knee joints. Take your time and increasingly push your workouts in a controlled fashion as your body becomes accustomed to training.īegin by starting at a brisk walking pace. If you go into a high intensity workout right of the bat, you may risk injury which can push the brakes on your training progress. Next, I will go through a range of different workout sessions you can do on a treadmill to help you achieve your running goals.īefore stepping on a treadmill for the first time, it's important to take the time to build up your workouts slowly. You can download a PDF version of this workout here. For example, a suggested schedule for someone training for a sub 60 minute 10km race could look like the below: These runs should be mainly interval training or slow, steady jogs, with one speed session mixed in per week this should give your legs and lungs time to recover in between your speed sessions, increasing your aerobic and anaerobic endurance. A good treadmill running plan will consist of several runs per week. One of the keys to endurance training is mixing up your running sessions so you continue to challenge your body in different ways. In this blog, we'll touch on some different training sessions you can do on a treadmill to get that heart rate pumping and achieve your goals. But whether you're training for a marathon, looking to shed some weight, or you're just getting started on your fitness journey, a treadmill cardio session can be just as effective as one done outdoors. It's that time of year where it's dark before you've even finished work, temperatures are dropping into the minuses, and the thought of leaving your house for a walk or run is unbearable.
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