The treadmill has a reputation for being extremely boring, but in my opinion, it all depends on the workout. To keep your workout fresh and quick, I created a workout that will help you begin to improve your endurance and stamina. It's a combination of short sprints for strength endurance, and speed and longer runs to build endurance and recover.
The Beginner Treadmill Workout
Before getting started, be sure to do a few glute-activating [2] and core-activating drills [3]. This will help with stability during your run and ensure that the right muscles are being used. The term "beginner" is subjective, and the speeds listed for the workout are a suggested range. If you find that they're too fast or too slow for you, feel free to adjust them.
Time
Speed (MPH)
Incline
Notes
0:00-4:00
3-5
0
Warmup
4:00-4:30
6-9
0
Sprint
4:30-5:30
5-8
0
Easy- to moderate-pace run
5:30-6:00
6-9
0
Sprint
6:00-7:00
5-8
0
Easy- to moderate-pace run
7:00-7:30
6-9
0
Sprint
7:30-8:30
5-8
0
Easy- to moderate-pace run
8:30-9:00
6-9
0
Sprint
9:00-10:00
5-8
0
Easy- to moderate-pace run
10:00-10:30
6-9
0
Sprint
10:30-11:30
5-8
0
Easy- to moderate-pace run
11:30-15:00
2.5-4
0
Walking cooldown
Don't forget to stretch [4] and foam roll [5] once you're finished. Click here for a printable version [6] of this workout.