Many runners would likely choose an outdoor run over one done on the treadmill most days of the week. The fresh air and scenery offers a motivation you can’t quite replicate on the belt. But hitting your stride inside has some real benefits for your running. Treadmill workouts can help you hit your goals, whether you’re aiming to go faster, crush hills, or build endurance.

Plus, with unpredictable weather and cold temperatures striking at this time of year, a treadmill workout can offer a safer option when you just don’t want to layer up and head outside. All you need are these ultimate treadmill routines to start running indoors and checking off your goals.


4 Treadmill Workouts, Designed to Help You Hit Your Goals

Workout Goal: Increase Speed

This workout was created by Lisa Rainsberger, founder of Training Goals. It’s a classic “3-2-1” speed session for a total of 34 minutes. Intermediate runners: Increase the warmup and cooldown to 10 minutes each for a 44-minute run. Advanced runners: Increase the warmup and cooldown, and repeat the 3-2-1 fast/recovery block a third time for a 56-minute run.

treadmill workoutspinterest

Workout Goal: Build Strength

This workout was created by Michael Piermarini, founder of Performance Is Personal. The key to building strength: hills on hills on hills. Prepare to crank up the incline on this one for a total of 28 minutes.

treadmill workoutspinterest
Erin Benner

Workout Goal: Burn Fat

This workout was created by Matt Nolan, chief curriculum lead at Barry’s Bootcamp in New York City. It’s a classic speed intervals workout designed for intermediate to advanced runners for a total of 50 minutes.

treadmill workoutspinterest
Erin Benner

Workout Goal: Crush Hills

This workout was created by Hollis Tuttle, RRCA-certified running coach and trainer with the Lululemon. It’s a 45-minute hill workout designed to simulate running up a hill while building a strong stride. “Hill workouts are speedwork in disguise,” Tuttle says.

treadmill workoutspinterest
Erin Benner

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Jordan Smith
Digital Editor
Jordan Smith is a writer and editor with over 5 years of experience reporting on health and fitness news and trends. She is a published author, studying for her personal trainer certification, and over the past year became an unintentional Coronavirus expert. She has previously worked at Health, Inc., and 605 Magazine and was the editor-in-chief of her collegiate newspaper. Her love of all things outdoors came from growing up in the Black Hills of South Dakota.