By Marnie Kunz
Certified trainer and run coach

If you’re looking for treadmill workouts for beginners, I am sharing my top picks. As a running coach and lifelong runner, I understand the struggle of running on the treadmill. It does not have the varied scenery and terrain of outdoor runs and can get monotonous. But, when the weather is extremely hot or below freezing, or if you only have time for a quick gym workout, the treadmill can be a lifesaver. I’ve learned that following a workout routine on the treadmill breaks up the monotony and makes running more run. You don’t have to just jump on and slog through 30 minutes of running. With a structured workout, you’ll vary the intensity of your run and enjoy the experience more. Try these beginner treadmill workouts to step up your fitness and make the most of your treadmill runs.

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Benefits of Running on a Treadmill

There are many benefits of hitting the treadmill for a run. Here are just some of the advantages:

Stronger muscles. Running on the treadmill strengthens your lower body muscles, including your glutes, hamstrings, quads, and calves.
Improved endurance. Treadmill runs boost your endurance so you can conquer longer distances without getting tired.
Higher fitness level. Running on the treadmill will help you reach higher levels of fitness.
Improved heart health. Treadmill workouts are a form of cardio training, which strengthens your heart and helps prevent chronic diseases like high blood pressure and heart disease.
Helps with weight loss. If you have healthy weight goals, running on the treadmill burns a high amount of calories, which can help you lose weight or maintain a healthy weight.
Better mental health. Exercise is an excellent way to boost mental health, as many health studies show. From reducing anxiety and depression to releasing feel-good hormones, running on the treadmill is a great way to improve your mental health.
Convenience. If the weather outside is extreme, the treadmill offers a convenient option. You can skip the bad weather and hit the treadmill any time.
Safety. If you run at night or worry about running alone, the treadmill offers a safe option in a controlled environment.

Getting Started on the Treadmill

As with all fitness equipment, it’s important to take some basic safety precautions when you hit the treadmill. First, make sure you understand the setup of your treadmill. There should be a belt that works well, handrails, and an emergency stop button for your safety. If you have a medical condition that could affect your workout, discuss this with your doctor, and make sure you have the doctor’s greenlight to do treadmill workouts for beginners before you start.

Before you begin a treadmill run, do a warmup with a brisk walk or slow jog. The workouts I am including below have warmups and cooldowns to help you elevate your heart rate gradually and warm up your muscles. Also, check the incline. You will want to start with a 0 incline for your warm-up and then gradually increase the incline for your run (the exact amount depends on your workout but 1.0 is a good starting point to mimic outdoor running).

When you adjust the speed on the treadmill, do so gradually, especially after your warm-up. For reference, 4 to 6 miles per hour (MPH) is the average running speed, according to Healthline. A 6 MPH treadmill pace is equal to running 6 miles in one hour, which is a 10-minute mile pace.

Make sure you’re wearing good running shoes for your treadmill workout. Check out our article on How to Find the Best Running Shoes if you need pointers on shoes.

Treadmill Workouts for Beginners

These are my recommendations for the best treadmill workouts for beginners. Whether you’re following a 5K run-walk program or can already run for 30 minutes in duration without stopping, these workouts will help you build endurance and mix up your fitness routine to prevent boredom.

Run-Walk Treadmill Workout

If you’re new to running, this run-walk workout will help you improve your stamina and prepare you for more running miles.

Warm-up: Walk for 5 minutes to warm up your muscles. Adjust the incline to 1.0.
Run: Run at a relaxed, comfortable pace for 1 minute.
Walk: Walk for 1 minute.
Repeat to do 8 sets of run-walking, for a total of 16 minutes.
Cooldown: Walk for 5 minutes to cool down.
Total Workout Time: 26 Minutes

Once you can complete this workout and still have energy left, add more time to do up to 30 minutes of run-walking.

Beginner’s 3-2-1 Interval Treadmill Workout

If you’re ready to step up your running and add some speed to your workouts, this interval workout will help. I love interval training because it mixes up workouts and breaks them into small segments, which is especially helpful for staying focused on the treadmill.

Warm up by jogging for 5 minutes at a relaxed pace.
Run for 3 minutes at a challenging pace, about 80 percent effort level.
Jog for 3 minutes to recover, at about 40 percent effort level (Zone 2 if you're training by heart rate. Zone 2 is 60 to 70 percent of max heart rate).
Run for 2 minutes at a challenging pace, about 80 percent effort level.
Jog for 2 minutes to recover at a comfortable pace.
Run for 1 minute at a challenging pace, about 80 percent effort level.
Jog for 1 minute to recover.
Cool down by jogging for 5 minutes at a relaxed pace.
Total Workout Time: 22 minutes

Related Post: Interval Training for Beginners

Ladder Treadmill Interval Workout

This ladder workout builds up to longer spurts of fast running and then goes back “down the ladder” to finish with shorter intervals. Once you master the 3-2-1 treadmill workout, you can try this ladder session.

Warm-Up: Walk for 5 minutes to warm up your muscles. Set the treadmill incline to 1.0.
Run for 1 minute at about 80 percent effort level. Set the treadmill speed at a minimum of .5 MPH faster than your regular treadmill pace. So, if you normally run at 5.0 MPH, for instance, increase your speed to 5.5 for faster intervals.
Jog or walk for 1 minute to recover.
Run for 2 minutes at the same interval pace (about 80 percent effort level, at least .5 MPH faster than your regular treadmill pace).
Jog or walk for 2 minutes to recover.
Run for 3 minutes at the same interval pace (about 80 percent effort level, at least .5 MPH faster than your regular treadmill pace).
Jog or walk for 3 minutes to recover.
Run for 2 minutes at the same interval pace (about 80 percent effort level, at least .5 MPH faster than your regular treadmill pace).
Jog or walk for 2 minutes to recover.
Run for 1 minute at the same interval pace (about 80 percent effort level, at least .5 MPH faster than your regular treadmill pace).
Jog or walk for 1 minute to recover.
Cool down: Jog or walk at a relaxed pace for 5 minutes to cool down. Stretch.
Total Workout Time: 28 Minutes

Related Post: How To Do a Running Ladder Workout

Beginner’s Treadmill Hill Workout

Just because you’re running on the treadmill doesn’t mean you can’t get in a good hill workout. This is one of the best treadmill workouts for beginners if you want to add more hills to your training. Whether you’re preparing for a hilly race or want to build more leg strength, this workout will do wonders.

Warm up: Jog or walk for 5 minutes at a relaxed pace.
Run for 2 minutes at a 3.0 percent incline (running at your regular base run pace).
Jog or walk for 2 minutes to recover at 0 percent incline at a relaxed pace.
Run for 1 minute at a 5.0 incline at your regular base run/walking pace.
Jog or walk for a 1-minute recovery at 0 percent incline.
Run for 1 minute at a 5.0 incline at your regular base run/walking pace.
Jog or walk for 1 minute to recover at 0 percent incline.
Run for 2 minutes at a 3.0 incline at your regular base run/walking pace.
Jog or walk for 2 minutes to recover at 0 percent incline.
Cool down by jogging or walking for 5 minutes at a relaxed pace at 0 incline.
Total Workout Time: 22 minutes

HIIT Treadmill Workout

High-intensity interval training involves short bursts of intense exercise followed by recovery segments. Runners can do high-intensity intervals on the treadmill for an excellent workout that burns a lot of calories. Just make sure that when you increase your speed for sprints, you keep your balance on the treadmill.

Here’s a running HIIT workout for the treadmill:

Warm-up: 5 minutes of jogging or walking.
Sprint: 30 seconds at a fast pace, at 90 percent effort level.
Recovery: Jog or walk for 2 minutes to recover.
Repeat to do 6 to 8 total sprint intervals.
Cooldown: Jog or walk for 5 minutes at a relaxed pace. Stretch.
Total Workout Time: 25 to 30 Minutes

Treadmill Endurance Workout

If you want to improve your running speed and endurance, tempo runs are perfect for this. Set the treadmill to a 1.0 percent incline for this workout.

Warm up by jogging for 5 minutes at a relaxed pace.
Run for 3 minutes at your relaxed, base run pace.
Run for 10 minutes at your tempo run pace (at about 70 percent effort level, or your 10K race pace).
Jog or walk for 3 minutes at a recovery pace.
Run for 10 minutes at your tempo run pace (at about 70 percent effort level, or your 10K race pace).
Cool down by jogging for 5 minutes at a relaxed pace.
Total Workout Time: 36 minutes

Tips for Treadmill Running

Stay hydrated throughout your workouts and in your daily life. Bring a water bottle with you when you’re at work or on the go so you always have hydration. Dehydration can cause muscle cramps and make you get tired more quickly when you’re running, so hydration is essential.
Do dynamic stretches before your workouts and static stretches after your runs. This will help your muscles have a good range of motion and prevent tightness.
Set realistic goals. Start with small, achievable running goals and gradually increase your running duration. If you’re new to running, a run-walk workout is a great option to build your fitness base.
Find a workout friend. Having a workout partner can help you stay accountable and boost your motivation.
Listen to music. Make a pumped-up playlist for your runs. Music can help you stay focused and energized during your workout.
Track your progress. Use a fitness tracker or GPS watch to monitor your progress and celebrate your achievements.

Treadmill Running FAQs

How long should a beginner workout on a treadmill?
20 to 30 minutes is a good amount of time for most beginning runners.

What speed should a beginner run on a treadmill?
Beginners usually run in the 4.0 to 7.0 MPH range on the treadmill. Start at a slower pace and add speed gradually as you build your fitness level.

How do I start off on a treadmill?
Begin with a run-walk program. Check out our first sample workout above to get started.

Happy Treadmill Running to You

These treadmill workouts for beginners will help you ease into treadmill running and build your fitness level. Whether you’re new to running or training for a 5K or 10K race, these workouts will help you stay focused and engaged. Having a workout plan will also prevent the boredom that can hit with just hopping on the treadmill and trying to run a lot.

If you need a workout plan to help you step up your running and run your best race, visit the Runstreet Training Center. Follow and tag @Runstreet on Instagram to share your workouts and get cheered on. Happy running to you!

Marnie Kunz is a NASM-certified personal trainer, USATF, and RRCA-certified running coach, and the creator of Runstreet. She is a Brooklyn writer, Akita mom, and dog lover.

6 Treadmill Workouts for Beginners