Tuesday, July 24, 2018

Treadmill Workouts for Non-Runners

For my interval training workout today I choose treadmill hill repeats. I was in the mood for something different ---> aka something other than the elliptical. I still love the elliptical for sprints, but I've been missing my old friend the treadmill. So I took a workout that was meant to be for runners (and I have done it that way in the past) and modified it to be a walking interval workout.

Broke in my new Lorna Jane Never Never Never Give Up tank today. Love!
(can't beat the price on Amazon)

This got me thinking about other treadmill workouts for non-runners like me. Just because we can't run, don't like to run or have a running injury doesn't mean that the treadmill is off limits for a good interval training workout.

I talked about interval training in this post and today I'm going to share some really good treadmill interval workouts (including the one I did today) that can be modified to match your level of walking.

This is the workout I did today (my speeds are in kph...because I live in Hong Kong):

From online friends and apps that I've tried and liked (if no speed or incline is indicated, chose what's best for you):

I thought this one sounded fun, but I haven't tried it yet (I've got to get over my worrying about what others at the gym will think issues):

This shows how to use the basic interval training plan, just choose the walking speed that fits your fitness.

Of course these workouts can all be modified for all the runners out there, too.

Do you do workouts on the treadmill or do you just walk/run?

Today I'm doing the link-up with Patty, Erika, and Marcia for Tuesdays on the Run! 

*Please note that all speeds are suggestions. Set your treadmill speed to what best suits your fitness ability.

**Also, if a warmup/cool down is not included in the workout, be sure to include 5-10 minutes of movement before starting the workout and 10-15 minutes after finishing.


  1. These are fantastic! As a 'non-runner' these days, I can def get on board with these workouts. I love the TM personally (I know, weird!)

  2. Whenever I am on the treadmill, I try to very my speed and inclines. I have a hard time running consistently on it, so by doing that it keeps it a little less boring!

  3. I've definitely done some hill workouts on the treadmill as walking workouts. My body does not like to run a steep incline, so a fast walk is my compromise.

  4. Love that tank top! And this ppst outs pretty timely for me right now. Just getting back into running after giving birth and been hopping in ther treadmill as my baby sleeps.

  5. These are great! I am a "runner", but running on the treadmill can be so boring, this is a great way to switch things up and keep it interesting!!

  6. I love treadmill workouts like these! I typically do them in my private pain cave but there's a woman at the gym who puts a mat next to the mill she uses and gets off to do plank/squats/crunches, etc.

  7. As much as I hate treadmill running, I don't mind power walking on it. That said, I came up with an interval workout awhile ago that alternated 1/4 mile treadmill runs (or walks) with sets of stair running/climbing (I know, #shocker LOL).

  8. I like treadmill workouts where I can mix up the time and speed. Makes the workout go much faster and it is nice to have a change instead of just a consistent pace.

  9. I know it would help me to do some speed work on a TM form time to time but ugh I hate it. I do think I could get through that full body circuit though

  10. I've been trying to get my sister into running forever and I think this may be a great way to peak her interest, lol


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