Everyone knows that running on the treadmill can be boring. Always looking for new ways to break up the monotony I discovered running HIIT workouts on the treadmill. It’s one of the few ways I’ve found to build power and endurance while not going crazy on the treadmill. I’ve tried a lot of HIIT workouts and trust me when I say that not all are created equal. So check out 3 of my favorite HIIT treadmill workouts that will make you faster.
3 of my Favorite HIIT Treadmill Workouts
4 x 800m
The 4 x 800m is a classic workout used to build power, stride and top end speed. Therefore, the idea is to run the 800 meters at your goal 5k pace+. Then bring the treadmill to an up tempo walking pace for 30-60 seconds and then repeat. Your all outs are meant to be tough but will also typically be 3-5 minutes depending on your pace so don’t come out of the gate too hot.
5 Minute Warm Up
800m at your target 5k Pace
30-60 Seconds Cool Down
800m at your target 5k Pace
30-60 Seconds Cool Down
800m at your target 5k Pace
30-60 Seconds Cool Down
800m at your target 5k Pace
5 Minute Cool Down
1:1 Incline HIIT
If you’re training for elevation gain on a treadmill then this is the perfect workout to get you started. This 30 minute workout can pack a punch but allows you to find your own pace. You should push as hard as you can on the inclines while only slowing down as much as needed to recover at the lower incline.
5 Minute Warm Up
The 5 Rounds of
2 Minutes at an up tempo walk (5 degree incline)
2 Minutes at an up tempo jog (10 degree+ incline)
5 Minute Cool Down
2:1 HIIT Speed Pyramid
The only thing better than a speed latter is speed Pyramid! This HIIT treadmill workout is designed to build strength and endurance in a quick 43 minute format. The recover can be either a run or a down to a walking pace . I’ve placed some speeds that are good place to start. So don’t be afraid to challenge yourself and increase the pace over time.
5 Minute Warm Up
2 Minute at 8.5MPH
1 Minute recovery
2 Minute at 8.7MPH
1 Minute at recovery
2 Minute at 8.9MPH
1 Minute at recovery
2 Minute at 9.1MPH
1 Minute at recovery
2 Minute at 9.3MPH
1 Minute at recovery
2 Minute at 9.5MPH
1 Minute at recovery
2 Minute at 9.3MPH
1 Minute at recovery
2 Minute at 9.1MPH
1 Minute at recovery
2 Minute at 8.9MPH
1 Minute at recovery
2 Minute at 8.7MPH
1 Minute at recovery
2 Minute at 8.5MPH
5 Minute Cool Down
