Fitness, Workouts

4 Weeks Of Structured Treadmill Training: Are You Up For The Challenge

Treadmill training – NordicTrack

Treadmill training – NordicTrack

It can be incredibly inspiring to read about how some people have learned to stick to targeted treadmill workouts. But the real challenge is making yourself stick to a regular treadmill workout plan after the enthusiasm wears off.

If you are ready to challenge yourself and make the most of your treadmill, we have a 4 week structured treadmill workout program for new runners.  

Week 1: Start Forming The Treadmill Habit

When starting the first week of your treadmill workout plan, your walking time and running time will be relatively equal. The interval pattern will continue throughout the workout plan while the walking time will decrease over time. On days where you do not have a run scheduled, incorporate strength training, alternating muscle groups like quads, core, and more to build your strength and endurance for improved running.

Also, for this particular workout plan, you will notice that we did not set a strict number for your running pace. As you progress in your running, you will have a better gauge of your pacing. But for this treadmill training plan, we want you to stick to a running pace that allows you to maintain a conversation while running.

Warm-up (walk) Run-Walk Intervals (time=minutes) Cool-down (walk) Total Time
Monday 8 min 1 min run, 1.5 min walk (6x) 5 min 23 min
Tuesday 8 min 1 min run, 1 min walk (8x) 5 min 29 min
Thursday 6 min 2 min run, 1 min walk (6x) 5 min 29 min
Saturday 6 min 2 min run, 1 min walk (7x) 5 min 32 min

Week 2: Pick Up The Pace

Week two will gradually build on your progress of the week before. If you would like to spend more time on your warm-ups and cool-downs, feel free to do so as long as you stick to the run-walk intervals as they are outlined in the plan below.

Warm-up (walk) Run-Walk Intervals (time=minutes, seconds) Cool-down (walk) Total Time
Monday 5 min 2.5 min run, 1 min walk (6x) 5 min 31 min
Tuesday 5 min 2.5 min run, 30 sec walk (8x) 5 min 34 min
Thursday 5 min 3 min run, 1 min walk (6x) 5 min 34 min
Saturday 5 min 3 min run, 30 sec walk (7x) 5 min 34.5 min

Week 3: Push Through Any Aches

The third week of any new exercise or workout plan is where many people struggle and often quit. This is likely due to the fact their bodies are beginning to ache as they are pushed to improve continually.

If your pain is sharp or you sustain an injury, you should not push through. Depending on the severity, you may want to check with your doctor. However, for most people, though the aching is uncomfortable, it often wears off once you are engaged in your treadmill workout and loosen up your joints and muscles.

Warm-up (walk) Run-Walk Intervals (time=minutes) Cool-down (walk) Total Time
Monday 5 min 5 min run, 2 min walk (3x) 5 min 31 min
Tuesday 5 min 5 min run, 1 min walk (4x) 5 min 34 min
Thursday 5 min 6 min run, 1.5 min walk (3x) 5 min 32.5 min
Saturday 5 min 7 min run, 2 min walk (2x) 5 min 28 min

Week 4: Finish The Treadmill Challenge

Entering the final week of the structured treadmill training plan, you will need to push yourself. The running times are longer, and the walks are much shorter. But if you can make it through this week, you are well on your way to cementing a strong running habit in your life.

Warm-up (walk) Run-Walk Intervals

(time=minutes)

Cool-down (walk) Total Time
Monday 5 min 8 min run, 3 min walk (2x) 5 min 32 min
Tuesday 5 min 8 min run, 2 min walk (3x) 5 min 40 min
Thursday 5 min 10 min run, 4 min walk, 5 min run 5 min 29 min
Saturday 5 min 12 min run, 3 min walk, 5 min run 5 min 30 min

By sticking to this plan, you can kickstart your fitness journey and move toward a lifetime habit of health and fitness.