Training

Ditch Treadmill Boredom With These 3 Workouts

It's time to bust that treadmill boredom thanks to these three easy-to-execute treadmill workouts courtesy of Race Pace Jess.

treadmill boredom

Now that you know the pros and cons of treadmill running, here are three easy-to-execute (yet challenging!) workouts to do on the treadmill. They’re great for days when you’re short on time during the holiday season or any other season!

Don’t forget to do a dynamic warm-up before jumping on the treadmill and to foam roll when you are done!

Hill Climber

For this workout, you’re going to maintain the same speed throughout. The changes in intensity come from cranking up the incline.

  • 8 minutes comfortably easy (a pace where you can easily talk to a friend or sing out loud) and 0% incline
  • 2 minutes at 4% incline
  • 2 minutes at 0% incline
  • 2 minutes at 4.5% incline
  • 2 minutes at 0% incline
  • 2 minutes at 5.0% incline
  • 2 minutes at 0% incline
  • 2 minutes at 5.5% incline
  • 2 minutes at 0% incline
  • 2 minutes at 6.0% incline
  • 4 minutes at 0% incline

Pyramid Intervals

For this workout, you’ll keep the incline the same throughout, but vary the length of your intervals.

  • 8 minutes comfortably easy (a pace where you can easily talk to a friend or sing out loud)
  • 1 minute at 5K pace
  • 1 minute easy
  • 2 minutes at 5K pace
  • 1 minute easy
  • 3 minutes at 5K pace
  • 1 minute easy
  • 3 minutes at 5K pace
  • 1 minute easy
  • 2 minutes at 5K pace
  • 1 minute easy
  • 1 minute at 5K pace
  • 5 minutes easy

Boredom Buster

For this workout, you’re going to focus on tuning into different speeds and working hard. Keep the incline either completely flat or at .5% if you prefer.

  • 8 minutes comfortably easy
  • 3 minutes at 10K pace
  • 2 minutes at 5K pace
  • 1 minute at 1 mile pace
  • 5 minutes easy
  • 3 minutes at 10K pace
  • 2 minutes at 5K pace
  • 1 minute at 1 mile pace
  • 5 minutes easy