Pick your level treadmill workouts

Beginner Interval Program

 What to do  For how long  Intensity (1-10)
 Warm up at 4.5 mph pace  5 minutes  3.5
 Jog at 5.5 mph pace  1 minute  6.5
 Jog at 5 mph pace  2 minutes  5
 Jog at 5.7 mph pace  1 minute  7
 Jog at 4.8 mph pace  2 minutes  4
 Jog at 5.5 mph pace  1 minute  6.5
 Jog at 5 mph pace  2 minutes  5
 Jog at 5.7 mph pace  1 minute  7
 Jog at 4.8 mph pace  2 minutes  4
 Cool down  5 minutes  3.5
 Total Workout Time:  22 minutes  

Intermediate Interval Program

 What to do  For how long  Intensity (1-10)
 Warm up at 5 mph pace  5 minutes  3.5
 Jog at 6 mph pace  1 minute  6.5
 Jog at 5.5 mph pace  2 minutes   5
 Jog at 6.2 mph pace  1 minute  7
 Jog at 5.3 mph pace  2 minutes  4
 Jog at 6 mph pace  1 minute  6.5
 Jog at 5.5 mph pace  2 minutes  5
 Jog at 6.2 mph pace  1 minute  7
 Jog at 5.3 mph pace  2 minutes  4
 Jog at 6 mph pace  1 minute  6.5
 Jog at 5.5 mph pace  2 minutes  5
 Jog at 6.2 mph pace  1 minute  7
 Jog at 5.3 mph pace  2 minutes  4
 Jog at 6 mph pace  1 minute  6.5
 Jog at 5.5 mph pace  2 minutes  5
 Jog at 6.2 mph pace  1 minute  7
 Jog at 5.3 mph pace  2 minutes  4
 Cool down  5 minutes  3.5
 Total Workout Time:  34 minutes  

Advanced Interval Program

 What to do  For how long  Intensity (1-10)
 Jog at 5.5 mph pace  5 minutes  3.5
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Run at 6.5 mph pace  1 minute  6.5
 Jog at 6 mph pace  2 minutes  5
 Run at 6.7 mph pace  1 minute  7
 Jog at 5.8 mph pace  2 minutes  4
 Cool down  5 minutes  3.5
 Total Workout Time:  46 minutes  
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11 Comments

  1. Nice intervall workouts…

  2. intheskinny

    Can’t wait to try these! Interval workouts make the time pass by so quickly.

  3. Ohh thanks! Intervals are the way to go! Printing these now..

  4. Um how did you know that I was just telling my BF I didn’t understand how to figure out treadmill speak?!?!? LOL! Thank you!!!!!!!

    • You probably don’t even know what a treadmill is living in Florida and all 😉

  5. ohhhh sweet routines! i may have to print that advanced one out~but i may gouge my eyes out if i spend over 30 min on the treadmill…

  6. I actually love your writing together with the site on the whole! Would be awesome to understand in which I will have that. Be sure you maintain the good work. Most of us require a lot more such web owners exactly like you web also a smaller amount spammers. Wonderful man!

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