I’ve been running or jogging on the treadmill two to three times weekly since 2017.
Sometimes, I run at a low to moderate pace for a long duration to build endurance, while other times, I perform high-intensity treadmill interval training to enhance my speed and anaerobic fitness.
Running on the Treadmill helps me stay in shape, improve my athletic fitness, and help me perform better during resistance training.
In this article, I’ll show you how to use the treadmill for low, moderate, and high-intensity running to level up your athleticism.
Whether you’re a beginner or experienced or male or female, keep reading to learn how to organize an excellent treadmill running plan.
Treadmill Running Plan for Beginners and Experienced
I’ve designed three routines each for beginners and experienced.
Beginners Treadmill workout involves running for 30 minutes at low intensity, 20 minutes at moderate intensity, and 10 minutes of high-intensity interval training.
A treadmill workout routine for experienced people includes 45 minutes of easy running, 30 minutes of sustainable running, and 15 minutes of sprint interval training.
The Best Treadmill Routines for Beginners
I’ve created three treadmill workouts according to the intensity level.
I recommend doing them on the following days:
- Mon/Tue: 30-minute Low-Impact Run
- Wed/Thur: 20-minute Moderate Treadmill Run
- Fri/Sat: 10-minute Treadmill HIIT
30-Minute Low-Impact Run to Build Endurance
| Activity | Duration | Speed |
|---|---|---|
| Walk | 2-minute | 4-5 KM/H |
| Jog | 10-minute | 6-7 KM/H |
| Walk | 2-minute | 4-5 KM/H |
| Run | 10-minute | 8-9 KM/H |
| Walk | 2-minute | 4-5 KM/H |
| Run | 4-minute | 9-10 KM/H |
- Walk for 2 minutes at a slow pace. It will warm your body and prepare your muscles for a more intense run. (4-5 KM/H)
- Jog for 10 minutes at a moderate pace. (6-7 KM/H)
- Walk for another two minutes to return your heart rate to normal. (4-5 KM/H)
- Run for 10 minutes at 8-9 KM/H.
- Walk for another two minutes to lower your body temperature. (4-6 KM/H)
- Run for 3-4 minutes at 9-10 KM/H.
This method allows you to walk, jog, and run (combined) 3 to 4 km in 30 minutes and burns roughly 300 calories.
20-Minute Low to Moderate Intensity Treadmill Running
| Activity | Duration | Speed |
|---|---|---|
| Walk | 1-minute | 4-5 KM/H |
| Jog | 2-minute | 6-8 KM/H |
| Run | 10-minute | 8-10 KM/H |
| Walk | 2-minute | 4-5 KM/H |
| Run | 5-minute | 10-12 KM/H |
- Start your treadmill workout with a 2-minute walk at your usual pace.
- Increase the intensity and jog at a moderate pace, typically at 6-8 kilometers per hour speed.
- Now, run for 10 minutes continuously at 8-10 KM/H speed.
- Walk for 2 minutes. It will return your heart rate to normal and prepare you for the second and last round of running.
- Run for 3 minutes at a slightly faster speed than you did in the first round.
This 20-minute treadmill workout will cover between 2.5 to 3 kilometers and annihilate about 250 calories.
10-Minute Treadmill HIIT Workout
The high-intensity interval treadmill workout involves running at a fast speed for 15 to 60 seconds, followed by walking at a standard pace for 60 seconds to 2 minutes.
The treadmill HIIT will help you enhance your speed and agility and improve your athletic fitness.
- Walk or jog for 90 seconds before running faster.
- Run for 30 seconds at 80-90% of your maximum heart rate (MHR), followed by a 90-second slow walk. Then repeat this four more times to complete 10 minutes.
This 10-minute HIIT treadmill workout will instantly torch about 120 calories and will keep shedding even after minutes of running.
Treadmill Workout Plans for Experienced People
I’ve also prepared low, moderate, and high speed treadmill routines for those who have been using the Treadmill for a while and want a well-organized running plan.
- Mon/Tue: 40-minute Low-Intensity Run
- Wed/Thur: 30-minute Moderate-Intensity Run
- Fri/Sat: 15-Minute Sprint Treadmill Workout
45-Minute Low-Impact Treadmill Running to Build Endurance
| Activity | Duration | Speed |
|---|---|---|
| Walk | 2-minute | 4-5 KM/H |
| Jog | 2-minute | 6-7 KM/H |
| Run | 30-minute | 8-10 KM/H |
| Walk | 2-minute | 4-5 KM/H |
| Run | 15-minute | 8-10 KM/H |
- Begin your session with 2 minute walk, followed by 2 minutes of jogging. This will increase your body temperature and prepare you for a longer run.
- Run for 30 minutes at a slightly faster speed than jogging.
- Walk for two minutes to return your heart rate to the normal range.
- End your workout with 15 minutes of running at the same pace you did while running for half an hour.
This 45-minute treadmill workout will cover 7-8 kilometers and kindle roughly 600 calories.
30-Minute Moderate Intensity Treadmill Cardio Run
| Activity | Duration | Speed |
|---|---|---|
| Jog | 2-minute | 6-8 KM/H |
| Run | 7-minute | 10-12 KM/H |
| Walk | 2-minute | 4-5 KM/H |
| Run | 6-minute | 10-12 KM/H |
| Walk | 2-minute | 4-5 KM/H |
| Run | 5-minute | 10-12 KM/H |
| Walk | 2-minute | 4-5 KM/H |
| Run | 4-minute | 10-12 KM/H |
This 30-minute moderate-intensity treadmill run starts with 2 minutes of jogging, followed by four rounds of running (7, 6, 5, and 4 minutes) with three rounds of 2 minutes of walking between them.
With this workout, you can run and walk around 5 kilometers and kindle as many as 400 calories.
It will improve your endurance and prepare you for a high-intensity interval running program.
15-Minute Sprint Treadmill Workout
- First Set: Walk or jog for 90 seconds, then run for 30 seconds at your maximum heart rate. Repeat four times. (8 minutes)
- Second Set: Run for 15 seconds at a faster pace, then walk for 90 seconds to cool down your heart rate. Repeat four times. (7 minutes).
This 15-minute sprint treadmill workout will instantly torch about 250 calories and continue to release them even after hours of running.
You can decrease sprinting time if it feels hard.
Download The Treadmill Running Program PDF
Quick Q&A about Treadmill Running
- Who Can Do It? The treadmill routines outlined in this blog are only for healthy people, not weak-hearted and injury-prone people. If you have any doubts about running on a treadmill, I suggest consulting with a personal trainer or doctor.
- When Should You Do It? Morning is the best time for running on the treadmill. But you can do it whenever you feel good about it.
- How Often Should You Do It? You can run on the treadmill three times weekly: low intensity on Monday, moderate intensity on Wednesday, and high intensity on Friday/Saturday.
- Can You Run on an Empty Stomach? Yes, you can. I did it several times. However, it is more about how you personally feel. Having dates, chocolates, or energy bars 30 minutes before running can help you do better. (Explore people’s opinions about running on an empty stomach on Reddit)
- Does Treadmill Running Help Loes Weight? Running has various advantages, including lowering body fat and maintaining weight. However, what matters the most at the end of the day is your calorie intake. Consuming fewer calories than your body needs will help you lose weight over time, whether you run 5k or 10k. (Source: Healthline)
- Does Running Build Muscle? Running longer on the Treadmill doesn’t grow muscle mass in your legs (Source: PubMed Central). If you want to grow your legs, you should combine resistance training with running.
