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Posted on 2015-10-13


Treadmill Walking Workouts for Beginners

Marathon runners aren’t born, they’re made through hours of training. Everyone starts out as a beginner, and if you’re looking to start running, a walking plan is one of the best ways to prepare your muscles for your running plan. Sure you walk every day, but walking with a purpose works your body harder. A lot of beginners tend to shy away from walking outside, and opt for treadmills instead. Treadmills allow you to set and control a reasonable pace while you walk as fast or as slow as you want in the comfort of your own home. Even better, treadmills with inclines allow you to work your muscles more intensely so you can start running like a pro in no time. We’ve created five fun but challenging walking workouts for beginners to tackle on their home treadmill. Grab a towel and some water because this won’t be your typical walk in the park. There are three columns for each workout. The time column lets you know how long you should be walking for that specific interval. The speed column tells you your base treadmill speed. Although the number are .0 or .5, as you begin to feel stronger increase the decimal places up 1-3 points. The active recovery at the end of each round is a way for your body to regain some energy without bringing your heart rate down too much. The third column tells you where your treadmill’s incline % should be. Get ready to take walking to the next level!

Workout 1 - Complete 3 times. 16.5 minute workout

Time Speed Incline
1 min 3.5 0%
1 min 3.5 1%
1 min 4.0 1%
1 min 3.5 2%
30 sec 4.0 4%
30 sec 4.0 6%
30 sec 3.0(Active Recovery) 0%

Workout 2 - Complete 3 times. 16.5 minute workout

Time Speed Incline
1 min 3.5 1%
1 min 3.5 3%
1 min 4.0 5%
1 min 3.5 5%
30 sec 4.0 3%
30 sec 4.5 3%
30 sec 3.0(Active Recovery) 1%

Workout 3 - Complete 2 times. 19 minute workout

Time Speed Incline
1 min 3.5 0%
1 min 3.5 5%
1 min 4.0 5%
30 sec 4.5 0%
2 min 3.0 5%
30 sec 3.5 7%
30 sec 3.5 9%
30 sec 3.5 7%
30 sec 3.5 5%
1 min 4.0 5%
30 sec 4.5 5%
30 sec 3.0 (Active Recovery) 0%

Workout 4 - Complete 3 times. 17 minute workout

Time Speed Incline
1 min 3.5 0%
1 min 4.0 5%
30 sec 3.5 10%
1 min 3.5 5%
30 sec 4.0 10%
30 sec 3.5 5%
30 sec 3.0(Active Recovery) 0%

Workout 5 - Complete 10 times performing the 1 minute walk only for the first round. 6 minute workout

Time Speed Incline
1 min 3.5 0%
20 sec 4.5 5%
10 sec 3.0 5%