5 Mile Treadmill Workout

I’ve been doing this treadmill workout recently because I cannot do steady pace runs on the “dreadmill” for the life of me. I GET SO BORED. Props to all you training for a spring marathon on the treadmill. 5 miles is about my limit.

So I made up an interval type run that focused on speed with some hills thrown in, which really helps pass the time. I actually had a really good 4 mile treadmill run yesterday thanks to this workout.

Anyway, here’s my 5 mile treadmill workout:

5 Mile Treadmill Workout
Something I like to do on the hill intervals is speed up for 15 seconds at the end. So if I’m running 45 seconds at 7.0 speed, in the last few seconds I’ll lower the incline back down but then crank it up to around 7.5 and run that for 15 seconds before I take that one minute break. I think that helps with feeling stronger on hills in races, because you’ll be trained to speed up at the top once it flattens out as opposed to slowing down or walking.

You can play around with how many of those 2 minute intervals you want to do or at what pace. Same with the hills. With the hill intervals, just pick something you can hold for 1 minute for the first one (challenging but not TOO challenging), and that last interval should really be killer for 30 seconds.

Let me know if you try this out, I always like hearing feedback!

What types of treadmill workouts do you do? Are you able to just do steady state runs?

Some of you have suggested podcasts instead of music…if you listen to podcasts please leave me some suggestions!


Follow Reach Your Peak:

Share this article!


  1. This is awesome! Thank you so much for sharing. I am training for a Tough Mudder and need to start running this treadmill workout is just what I’m looking for. Can’t wait tackle it tomorrow at the gym.

  2. No more treadmills for me but I really feel for those of you who have to use them in the Winter months. BEEN there and it is a bette alternative to slipping on ice or slogging through slush.
    Elle recently posted…Low-Carb Revolution RollsMy Profile

  3. This looks like a great workout for a treadmill. 5 miles is about my limit on a mill also. I would so much rather be outside. Will bookmark for later!
    Deborah @ Confessions of a Mother Runner recently posted…Curried Lentil Soup-Meatless MondaysMy Profile

  4. I hate running on the treadmill too. It just bores me. Music doesn’t even do it anymore. So this past year I also started doing interval workouts but still only managed to get 3 miles max. The time went by faster but that was just as long as I could handle it. But then I started watching Friends while running and voila I was running 4 miles! I could’ve gone more but I was stretched for time. Serial, This American Life, and The Moth Podcast are good podcasts to listen too.
    Daisy @ Fit Wanderlust Runner recently posted…A Few Days Late…March Goals!My Profile

    • I think I’m going to have to start listening to podcasts bc so many people mention it…especially Serial!

  5. Long runs on the TM definitely take determination. I tell myself it is mental training. If I can run 21 miles on a TM (my longest to date) then I can tackle a marathon. But games and distractions are key!
    Erica G recently posted…Move Mountains: Bring Boaz HomeMy Profile

  6. Even when I do steady state mill runs, I still change the speed slightly every few minutes. Otherwise I go batty. I rarely mess with incline much, which I really should do more.
    Marcia recently posted…Standout Post-Race TreatsMy Profile

  7. Pinned this for future use! I always need ideas to jazz up my treadmill time!
    Kate @KateMovingForward recently posted…White Chocolate Cherry Trail MixMy Profile

  8. Sounds like a great workout! I often vary my speed on the treadmill, although its usually starting out slow and then getting progressively faster. I’ll need to try out something like this sometime.
    Kathryn @ Dancing to Running recently posted…Pork Fried RiceMy Profile

  9. Ugh. Treadmill.
    Right now I’m doing MET, so I feel like I’m running so slow on the treadmill. It’s not so bad when I’m outside because I can zone out, but on the ‘mill I have the pace staring me in the face and I haaaaate it.
    Ange @ Cowgirl Runs recently posted…Motivate Me Monday: 3/3 & Healthy Living ChallengeMy Profile

  10. I like to do speed play on the treadmill. Even if I’m doing a long run, I play with the speeds, I just go down to nearly a walk and then build back up. I don’t like to go over a 3 on incline – it messes with my gait. But I hear you on not being able to run steady state on the mill…
    MCM Mama Runs recently posted…TOTR: Will run for beerMy Profile

  11. Thanks for posting this! I am constantly having to switch up my treadmill runs because I get so bored also!! I do something different every time haha!
    AJ @ NutriFitMama recently posted…5 Ways To Take Care of YOU + Tuesday MotivationMy Profile

  12. This looks killer. I play with speed intervals all of the time on the treadmill, but I never touch the incline button. Which makes ZERO sense because during the spring/summer I’m running trails on mountains. I’m going to give this a try!
    RFC recently posted…The Endurance Society Frigus Snowshoe Race RecapMy Profile

    • Let me know if you do! Hills are the only reason I don’t mind the treadmill lol Sometimes I like to try sprints at like 10.0 incline…SO hard.

  13. Great workout. I love the combination of varying speed and incline.
    jill conyers recently posted…A Glimpse of MOVE NOURISH BELIEVEMy Profile

Leave a Reply to MCM Mama Runs Cancel reply


CommentLuv badge