Running Intervals

Intro

Here’s a complete treadmill interval training program with a warm-up, cool-down, and essential safety tips for beginner and intermediate runners. This plan is designed to improve speed, endurance, and overall fitness while ensuring a safe workout.

Safety Tips for Treadmill Running

1. Use the Safety Clip – Always attach the safety clip to your clothing to stop the treadmill if needed.
2. Start Slow – Begin at a walking pace before increasing speed.
3. Know Your Limits – Push yourself, but don’t overdo it—listen to your body.
4. Look Straight Ahead – Avoid looking down or sideways to prevent dizziness or loss of balance.
5. Use the Handrails Only If Necessary – Holding on too much can impact form and reduce workout efficiency.
6. Hydrate Properly – Keep a water bottle nearby, but don’t drink excessively while running.
7. Cool Down Properly – Never jump off a moving treadmill—gradually slow down to a walking pace before stopping.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Treadmill Interval Training Plan

Goal: Improve speed, endurance, and overall fitness

Frequency: 3–4 times per week

Duration: 35–45 minutes per session

Incline: Keep at 1% to mimic outdoor running resistance

Warm-Up (8–10 minutes)

Prepares your muscles and reduces the risk of injury.

• Walk – 3–4 minutes at Level  3–3.5 
• Easy Jog – 4–5 minutes at Level 4.5–5.5 
• Dynamic Stretches (off the treadmill) – 2 minutes
• High knees (30 sec)
• Butt kicks (30 sec)
• Leg swings (30 sec each leg)
• Arm circles (30 sec)

Beginner Interval Workout (30–35 minutes)

Great for those new to treadmill intervals, focusing on building endurance.

• Moderate Jog – 4 minutes at Level 5.0–5.5 
• Fast Run – 1 minute at Level 6.0–7.0 
• Walk Recovery – 2 minutes at Level 3.0–3.5 
• Repeat steps 1–3 for 4–5 rounds
• Cooldown – Walk for 5 minutes, then stretch

Note: Treadmill levels may vary depending on the brand of treadmill, adjust to suit.

Intermediate Interval Workout (35–40 minutes)

For runners aiming to increase speed and endurance.

• Jog – 4 minutes at Level 5.5–6.0 
• Sprint – 1 minute at Level 7.5–9.0 
• Walk Recovery – 1 minute at Level 3.5–4.0 
• Repeat steps 1–3 for 5–6 rounds
• Incline Push – 2 minutes at Level 6.0–7.0  with 5% incline
• Cooldown – Walk for 5 minutes, then stretch

Tip: Increase your sprint speed slightly every few weeks.

Cooldown (5–10 minutes)

Gradually lowers your heart rate and prevents stiffness.

• Walk – 5 minutes at 3.0 mph
• Static Stretching (hold each for 20–30 sec)
• Quad stretch
• Hamstring stretch
• Calf stretch
• Hip flexor stretch

Progression Plan

• Weeks 1–2: Follow the workout as written.
• Weeks 3–4: Increase sprint speed by 0.2–0.5 mph.
• Weeks 5–6: Reduce recovery time by 15–30 seconds.
• Week 7+: Add an extra round of intervals.

Conclusion

By following this structured treadmill interval program with proper warm-ups, cooldowns, and safety precautions, you’ll steadily improve your speed, endurance, and overall fitness while minimizing injury risk.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.