Treadmill Run For Building Speed and Endurance
Metabolism-Boosting Treadmill Run With Printable Plan
Push your endurance, raise your heart rate, and rev your metabolism with this interval workout. This ladder run, with the speed intervals increasing in duration as the workout progresses, will help fight belly fat too.
If this is not your pace, no worries! We have a variation that will suit your needs. If you are new to running, try the Walk/Run plan further down the page. And if you want to increase the speed, use the Run Faster program. Here's a printable of the workout that you can take with you to the gym!
Run
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.0 | 0.0 | Warmup |
| 5:00-6:00 | 6.0 | 0.0 | Ladder One |
| 6:00-7:00 | 4.0 | 0.0 | Recover |
| 7:00-9:00 | 6.0 | 0.0 | |
| 9:00-10:00 | 4.0 | 0.0 | Recover |
| 10:00-13:00 | 6.0 | 0.0 | |
| 13:00-14:00 | 4.0 | 0.0 | Recover |
| 14:00-16:00 | 6.0 | 0.0 | |
| 16:00-17:00 | 4.0 | 0.0 | Recover |
| 17:00-18:00 | 6.0 | 0.0 | |
| 18:00-19:00 | 4.0 | 0.0 | Recover |
| 19:00-20:00 | 6.0 | 4.0 | Ladder Two |
| 20:00-21:00 | 4.0 | 0.0 | Recover |
| 21:00-23:00 | 6.0 | 3.0 | |
| 23:00-24:00 | 4.0 | 0.0 | Recover |
| 24:00-27:00 | 6.0 | 2.0 | |
| 27:00-28:00 | 4.0 | 0.0 | Recover |
| 28:00-30:00 | 6.0 | 3.0 | |
| 30:00-31:00 | 4.0 | 0.0 | Recover |
| 31:00-32:00 | 6.0 | 4.0 | |
| 32:00-37:00 | 4.0 | 0.0 | Cooldown |
Walk/Run
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 3.0 | 0.0 | Warmup |
| 5:00-6:00 | 5.5 | 0.0 | Ladder One |
| 6:00-7:00 | 3.5 | 0.0 | Recover |
| 7:00-9:00 | 5.5 | 0.0 | |
| 9:00-10:00 | 3.5 | 0.0 | Recover |
| 10:00-13:00 | 5.5 | 0.0 | |
| 13:00-14:00 | 3.5 | 0.0 | Recover |
| 14:00-16:00 | 5.5 | 0.0 | |
| 16:00-17:00 | 3.5 | 0.0 | Recover |
| 17:00-18:00 | 5.5 | 0.0 | |
| 18:00-19:00 | 3.5 | 0.0 | Recover |
| 19:00-20:00 | 5.5 | 4.0 | Ladder Two |
| 20:00-21:00 | 3.5 | 0.0 | Recover |
| 21:00-23:00 | 5.5 | 3.0 | |
| 23:00-24:00 | 3.5 | 0.0 | Recover |
| 24:00-27:00 | 5.5 | 2.0 | |
| 27:00-28:00 | 3.5 | 0.0 | Recover |
| 28:00-30:00 | 5.5 | 3.0 | |
| 30:00-31:00 | 3.5 | 0.0 | Recover |
| 31:00-32:00 | 5.5 | 4.0 | |
| 32:00-37:00 | 3.0 | 0.0 | Cooldown |
Run Faster
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 5.5 | 0.0 | Warmup |
| 5:00-6:00 | 8.0 | 0.0 | Ladder One |
| 6:00-7:00 | 6.0 | 0.0 | Recover |
| 7:00-9:00 | 8.0 | 0.0 | |
| 9:00-10:00 | 6.0 | 0.0 | Recover |
| 10:00-13:00 | 8.0 | 0.0 | |
| 13:00-14:00 | 6.0 | 0.0 | Recover |
| 14:00-16:00 | 8.0 | 0.0 | |
| 16:00-17:00 | 6.0 | 0.0 | Recover |
| 17:00-18:00 | 8.0 | 0.0 | |
| 18:00-19:00 | 6.0 | 0.0 | Recover |
| 19:00-20:00 | 8.0 | 4.0 | Ladder Two |
| 20:00-21:00 | 6.0 | 0.0 | Recover |
| 21:00-23:00 | 8.0 | 3.0 | |
| 23:00-24:00 | 6.0 | 0.0 | Recover |
| 24:00-27:00 | 8.0 | 2.0 | |
| 27:00-28:00 | 6.0 | 0.0 | Recover |
| 28:00-30:00 | 8.0 | 3.0 | |
| 30:00-31:00 | 6.0 | 0.0 | Recover |
| 31:00-32:00 | 8.0 | 4.0 | |
| 32:00-37:00 | 5.0 | 0.0 | Cooldown |
Not into the treadmill? Here's an interval workout for the elliptical.
