A Five-Part Treadmill Workout to Build Stamina and Endurance

December 11, 2016October 14, 2019

I always admire a runner taking on the streets of Chicago on days like today. It has not stopped snowing for a second since this morning and I’ve seen a few brave souls trudging up hills with snow piled high on the sidewalk, sludge from cars everywhere. And while I admire the heck out of those people, you couldn’t pay me to set foot into the elements for a jog. Treadmills may get boring, but I feel so content with the decision to tackle a treadmill workout while I people-watch those braving the weather. Plus, this treadmill workout is no joke.

Here’s your 30-minute treadmill workout of the day:

There are a few parts to this workout. Parts 1, 3 and 5 are set for distances (.75 mile, .5 mile and .25 mile) where you’ll get faster each round. Parts 2 and 4 test your stamina and play with shortening recovery time.

Part 1: .75-mile jog

Aim for a pace that you can answer questions and breathe easily but wouldn’t necessarily hold a conversation with someone (about a 9 or 10-minute mile pace). Remember to stay in the middle of your treadmill while keeping your shoulders and arms loose.

Part 2: Build stamina, test speed

Your incline can stay at 0% or you can increase it to 1% for the entire set. For every increase in speed, you’ll have 10 more seconds of recovery time, but the time you’re running your fast speed will always be 60 seconds.

Increase your speed by 1.5-2.0 MPH above your jogging speed for 60 seconds. Then back off to half of that speed. (If my jogging speed was a 6.0 MPH and I ran for :60 at 8.0, I’d back off to 4.0 for a :60 recovery).
Increase your speed .5-1.0 above your previous running speed for :60. Then back off to half that speed for :70. (Based on last round, I’d run for :60 at either 8.5 or 9 and recover at about 4.5 for :70).
Increase your speed by another .5-1.0 from your previous speed for :60. Back off to half that speed and recover for :80.
Increase your speed one more time by another .5-1.0 from your previous speed for a :60 sprint, then recover for a full 90 seconds at a walk before moving right into Part 3.

Part 3: .5-mile run

With an incline of 0%, increase your speed to a little faster than what you ran your .75-mile jog at(about a 6 or 7-minute mile pace).

Part 4: Maintain stamina as recovery decreases

Either keep your incline at 0% or increase it to 1% for this entire set. Find the same pace you ended at for Part 2. That’s where you’ll start. For every :60 sprint, your recovery time will decrease by 10 seconds.

Sprint for 60 seconds at the sprint pace you ended on for Part 2. Then back off to half that speed (or less), but your recovery time is now just 60 seconds.
Sprint for 60 seconds at either the same speed or increase by .1 – .5. Recover for just 50 seconds.
Sprint for 60 seconds at either the same speed or increase by another .1 – .5. Recover for :40.
Sprint for 60 seconds at either the same speed or increase by another .1 – .5. Recover for :30.
Sprint for a final 60 seconds at the same speed or increase by another .1 – .5. This time take a full 90-second recovery before moving right into the final part of the workout, Part 5.

Part 5: .25-mile run

With an incline of 0%, increase your speed a little faster than you ran your .5-mile run (aim for a 4-5-minute mile pace).

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)