Beginner Treadmill Training Plans

Intervals 1 to 4 (⏱️ 12 minutes total)

• Walk for 2 minutes on 2% to 5% incline at a pace that is easy for you (somewhere between 1.5 miles per hour (mph) and 3.5 mph)
• We may earn commission from links on this page, but we only recommend products we back
• Repeat, increasing the speed by 1.0 mph and incline by 1% for each 2-minute interval for 4 total rounds

Intervals 5 to 8 (⏱️12 minutes total):

• Health & Injuries
• We may earn commission from links on this page, but we only recommend products we back
• Repeat, decreasing the incline of the previous 2-minute interval by 1% and speed by 1.0 mph for 4 total rounds

“When you’re walking up an incline, your body is forced to lean forward to essentially counterbalance and keep momentum going. So that’s going to really challenge your posterior muscles—you’re going to feel your lower back and glutes, along with your quads,” says Mathew Forzaglia, C.P.T., trainer and founder of Forzag Fitness. This is why you shouldn’t hold onto the treadmill while walking up a steep incline because it will counteract your forward momentum and you won’t get as good of a workout, he adds.

Read More

Incline Workout 

What Does ‘Cardio Fitness’ Really Mean:

• 3 min easy walking pace (you should be able to hold a conversation)
• 2 min moderate walking pace (you should be breathing heavy and only able to speak in short sentences)
• 1 min hard power walking pace (you should be breathing heavy and only able to say a few words)
• Repeat for 5-6 sets

Save Treadmill Workouts leg strength and power by walking at incrementally faster paces on a steep incline, says Rebecca Kennedy, minutes of easy walking between 1.0 mph and 2.9 mph at 15% or max incline. You’ll need to pick an incline (10, 12, or 15 percent) and stick with it for the entire workout, so choose wisely, she adds

Read More

Download Walking Treadmill Workouts

• 10 minutes of easy walking (between 1.0 mph and 2.9 mph)at 15% incline
• 10 minutes of power walking (between 3.0 mph and 3.5 mph) at 6% incline
• 10 minutes of easy walking (between 1.0 mph and 2.9 mph) at 15% (or max) incline

This workout offers runners a great active recovery option as it has mileage without the impact, and you can improve endurance during this lower intensity cardio session, says Rebecca Kennedy, minutes of easy walking between 1.0 mph and 2.9 mph at 15% or max incline.

Read More

Endurance Workout

A continuous challenge from the start. You will increase your speed slightly each time you lower the incline,: 

To warm up, walk for 5 minutes on a less than 5% incline or flat treadmill

• 5 minutes of walking between 2.5 mph and 3.5 mph at 15% (or max) incline
• 5 minutes of walking, 8% incline, increase speed by 0.2 mph or 0.3 mph
• 5 minutes of walking between 2.5 mph and 3.5 mph on 15% (or max) incline
• 5 minutes of walking, 8% incline, increase speed by 0.4 mph or 0.6 mph
• 5 minutes of walking between 2.5 mph and 3.5 mph on 15% (or max) incline

Run Faster & Stronger

Rebecca Kennedy, minutes of easy walking between 1.0 mph and 2.9 mph at 15% or max incline, suggests going at a moderate pace throughout the intervals, which means you should be slightly breathless, so it feels challenging but doable.

Read More

Variety Workout