4 Treadmill Workouts to Power Through Winter

When winter in Minnesota forces your runs indoors, the treadmill can become a valuable training tool for athletes of all levels. Whether you’re a seasoned runner aiming to fine-tune your race pace, a fitness enthusiast adding cardio to your strength routine, or a beginner working toward your first 5K, these treadmill workouts offer something for everyone.

Stay engaged, build strength, and challenge yourself with these structured sessions designed to keep your fitness routine fresh and effective.

Runners:

This workout is a great way to add a speed session to your weekly training. It will help you learn how to manage your race paces and it’s easy to increase sets as your weeks of training go on.

• 1-mile warmup
• 1 minute at 10k pace (the pace you can hold consistently for 6.2 miles)
• 1 minute at 5k pace (the pace you can hold consistently for 30 – 40 minutes)
• 1 minute at your mile pace
• 3-minute recovery pace (a conversational pace that’s generally 50–75% of your normal 5k pace)
• Repeat as needed / increase sets every few weeks

Fitness enthusiasts:

Foster open communication where athletes feel comfortable discussing stress, both on and off the ice.

• Incline at 15% – Walk at 3.5 mph for 400 meters
• DB Goblet Squats – 6 reps
• Pushups – 6 reps
• DB Row – 6 reps
• Mt Climbers – 20 reps
• Repeat 5 – 6 times

General athletes:

It doesn’t matter if you are a collegiate sprinter or high school skier, this is a staple for all athletes looking to increase their cardiovascular strength. Adjust the sets and reps to meet your sport’s specific heart rate demands.

• 10 x 8-second Incline Sprints (15% incline, 5 – 12 mph, 30 – 45 second rest between reps)
• Either hop off during rest (advanced only) or pause the treadmill

Beginners:

If you’re not sure what to do on a treadmill, here is a perfect beginner treadmill workout that isn’t “push start and run.”

• Walk at a slow pace for 6 minutes (2 – 4 mph)
• Jog for 3 minutes (4 – 6 mph)
• Run for 30 seconds (6 – 8 mph)
• Repeat 3 – 6 times

Conclusion

If you’re ready to push beyond the treadmill, explore our Speed & Agility and Track & Field programs at Training HAUS, where personalized coaching and small group training help you achieve your personal best. Learn more: TrainingHAUS.com/programs