Often avoided at all costs – the much-maligned Treadmill can actually be an incredibly useful tool in a runner’s training arsenal. With the ability to control and judge your speed, change your gradients, and push yourself in a safe environment, training on a treadmill can see runners reaping the benefits. We’ve shared with you 10 sessions guaranteed to give your legs and lungs and thorough workout;

NB: Always warm up before any of these sessions ideally with some dynamic stretching followed by a walk/slow jog on the treadmill at a low incline for 5-10 minutes. Cool down after each session in the same manner.

The speeds we have suggested below are just guideline for beginners – feel free to change the speeds to suit you individually but make sure you keep the session the same.

The Basic Interval Session

  • 1-1.5% incline
  • 1 min 8kph/5mph
  • 1 min walk 4kph/3mph
  • 8-10 rounds

Double Hill Climb Workout

  • Start with incline 2% during warm-up
  • Speed 8kph/5mph
  • 1 min 3% incline
  • 1min 4%
  • 1 min 5%
  • 1 min 6%
  • 1 min 7%
  • 2 mins 8%
  • 1 min 7%
  • 1 min 6%
  • 1 min 5%
  • 1 min 4%
  • 1 min 3%
  • Repeat once more before cooldown

Fartlek Session

  • 1% incline
  • 4 mins 9kph/5.5mph – 2 mins 6.5kph/4mph
  • 3 mins 9kph/5.5mph – 2 mins 6.5kph/4mph
  • 2 mins 10kph/6mph – 2 mins 6.5kph/4mph
  • 1 min 10kph/6mph – 1 min 6.5kph/4mph

The Killer Hills Workout

  • Up speed to 9kph/6mph
  • 2 mins 0% incline
  • 1 min 10% incline
  • 2 mins 0% incline
  • 1 min 11% incline
  • 2 mins 0% incline
  • 1 min 12% incline
  • 2 mins 0% incline
  • 1 min 13% incline
  • 2 mins 0% incline
  • 1 min 14% incline
  • 2 mins 0% incline
  • 1 min 15% incline

5-By-5 Speed Workout

  • 1% incline
  • 4 mins 7kph/4.5mph
  • 1 min 12kph/8mph
  • Repeat x5

 20 Minute Speed Workout

  • 1.5% incline
  • 1 min 8kph/5mph
  • 2 mins 9.5kph/6mph
  • 1 min 11kph/7mph
  • Repeat x 5

30 Lactate Workout

  • 1% incline
  • 1 min 8kph/5mph
  • 1 min 9.5kph/6mph
  • 1 min 8kph/5mph
  • 1 min 10.5kph/6.5kph
  • 1 min 6.5kph/4mph
  • 1 min 10.5kph/6.5mph
  • 1 min 8kph/5mph
  • 1 min 11kph/7mph
  • 1 min 8kph/5mph
  • 1 min 12kph/7.5mph
  • 1 min 6.5kph/4mph
  • 1 min 10.5kph/6.5mph
  • 1 min 9kph/5.5mph
  • 1 min 11kph/7mph
  • 1 min 9kph/5.5mph
  • 1 min 13kph/8mph
  • 1 min 8kph/5mph
  • 1 min 11kph/7mph
  • 1 min 9kph/5.5mph
  • 1 min 10.5kph/6.5mph

60 Minute Madness

  • 2 mins 6.5kph/4mph 3% incline
  • 10 mins 9.5kph/6mph 1% incline
  • 3 mins 6.5kph/4mph 3% incline
  • 15 mins 9.5kph/6mph 1% incline
  • 5 mins 6.5kph/4mph 5% incline
  • 5 mins 6.5kph/4mph 10%incline
  • 15 mins 9.5kph/6mph 1%incline
  • 5 mins 6.5kph/4mph 3% incline

Try-Not-To-Fartlek Workout

  • 1 min 6.5kph/4mph
  • 1 min 9.5kph/6mph
  • 1 min 7kph/4.5mph
  • 1 min 10.5kph/6.5mph
  • 1 min 8kph/5mph
  • 1 min 11kph/7mph
  • 1 min 9kph/5.5mph
  • 1 min 12kph/7.5mph
  • 1 min 9.5kph/6mph
  • 1 min 13kph/8mph
  • Repeat once more