A common complaint from some is that a treadmill can only offer one form of cardio — walking/running. Besides placing your feet on that tread belt and going, there is not much else we can do on a treadmill. So what if you want more versatility from your treadmill besides the typical run?
It turns out there is a lot you can do on a treadmill but it takes a bit of planning ahead. Without a plan, you’re likely to hop on and hit start, only to get bored after a few minutes.
Treadmill Training For Agility
You can increase your agility and speed by performing a set list of track workouts. Slowing the belt allows you to focus on your movement and stride to perform hops, skips, and other agility strides. The workout below is just one example.
Treadmill Agility Workout
| 0:00 – 5:00 | Warm-Up: Walk or jog on the treadmill, gradually increasing your speed so that you start at a 4 mph and end at a 6. |
| 5:01-5:30 | Change the treadmill speed to a slow walking pace to perform high knees. |
| 5:31-6:00 | Increase your treadmill speed to perform butt kicks at a jogging pace. |
| 6:01-6:30 | Perform lunges as you walk on the treadmill at its slowest, or near slowest, speed. Hold onto the railings to maintain your balance. |
| 6:31-7:00 | Set the treadmill to the slowest possible speed (0.5 mph) and perform walking side squats. |
| 7:01-7:30 | Jog backward on the treadmill at a slow comfortable pace. |
| 7:31-12:30 | Run hard for 5 minutes at a pace slightly faster than your usual running pace. |
| 12:31-15:00 | Repeat steps 2 through 6, turning to the opposite side when performing the walking side squats. |
| 15:01-20:00 | Jog on the treadmill at a comfortable pace, aiming for a 6 mph. |
Treadmill Training For Endurance
This workout will help you to increase your ability to run longer. It starts with three rounds of walking lunges broken up by an active rest. After the lunges, you’ll move into a more difficult routine that involves running for five-minute intervals at an incline. In this workout, you’ll set your own pace and incline. The goal is to reach just past your comfort zone so you’re pushing your cardiovascular system to work harder.
Treadmill Endurance Workout
| 0:00 – 5:00 | Warm-Up: Walk for 5 minutes at a comfortable pace. |
| 5:01-8:00 | Pick a pace you can maintain to perform walking lunges for 3 minutes. |
| 8:01-10:00 | Active rest for 2 minutes. Walking at a comfortable pace. |
| 10:01-13:00 | Pick a pace you can maintain to perform walking lunges for 3 minutes. |
| 13:01-15:00 | Active rest for 2 minutes. Walking at a comfortable pace. |
| 15:01-17:00 | Pick a pace you can maintain to perform walking lunges for 3 minutes. |
| 17:01-19:00 | Active rest for 2 minutes. Walking at a comfortable pace. |
| 19:01-24:00 | Run at an incline for 5 minutes. The pace and incline should require you to work really hard and even be short of breath. |
| 24:01-26:00 | Active rest for 2 minutes. Slow your pace but do not adjust your incline. This active rest should allow you to catch your breath. |
| 26:01-31:00 | Run at an incline for 5 minutes. The pace and incline should require you to work really hard and even be short of breath. |
| 31:01-33:00 | Active rest for 2 minutes. Slow your pace but do not adjust your incline. This active rest should allow you to catch your breath. |
| 33:01-38:00 | Run at an incline for 5 minutes. The pace and incline should require you to work really hard and even be short of breath. |
| 38:01-40:00 | Active rest for 2 minutes. Slow your pace but do not adjust your incline. This active rest should allow you to catch your breath. |
| 40:01-45:00 | Cool down. Transition incline to 0% and speed to 3.5 mph. |
Treadmill Training For Speed
Training for speed on the treadmill is another way to use your equipment for something other than your typical steady run. This workout includes five 400 meter runs at a faster pace than you would maintain any other day. Your effort should be at a 7 or 8 out of 10 (10 being your maximum output). After the first quarter-mile, rest for two and a half minutes. Each quarter-mile run will be followed by a shorter and shorter rest period.
Treadmill Speed Workout
| 1 | Warm-Up: Walk or jog on the treadmill, gradually increasing your speed so that you start at a 4 mph and end at a 6. |
| 2 | Run 0.25 miles at 70%-80% of your max speed. |
| 3 | Active rest for two minutes and thirty seconds (02:30). Walking at 3.7 mph. |
| 4 | Run 0.25 miles at 70%-80% of your max speed. |
| 5 | Active rest for two minutes (02:00). Walking at 3.7 mph. |
| 6 | Run 0.25 miles at 70%-80% of your max speed. |
| 7 | Active rest for one minute and thirty seconds (01:30). Walking at 3.7 mph. |
| 8 | Run 0.25 miles at 70%-80% of your max speed. |
| 9 | Active rest for one minute (01:00). Walking at 3.7 mph. |
| 10 | Run 0.25 miles at 70%-80% of your max speed. |
| 11 | Cool Down. Walking at 3.7 mph for 5 minutes. |
Best Treadmills For Agility, Endurance, and Speed Training
NordicTrack treadmills are designed with quick select incline and speed controls. This makes it easy to quickly change speed and incline settings by hitting buttons with whole integers on them.
They can also be paired with many chest strap HR monitors so you can track your efforts and get an accurate estimate of calories burned during your workout and the heart rate zones you’re reaching.