Skip to Main Content

New Referral Rewards Program! Give 10%, Get 10%! + New 5 Day Challenge: Pilates with Amanda

Treadmill Workouts for Runners: Sprinting Workouts to Boost Endurance

Treadmill Workouts for Runners: Sprinting Workouts to Boost Endurance

Read Time • 2 Min
  • Category Fitness
  • Membership Free


Whether you are looking to enhance your running performance or you are just looking for an intense workout that will blast fat and boost your metabolism, interval sprinting workouts are an amazingly efficient way to kick your own butt on the treadmill with minimal time spent at the gym.

Increasing running speed or endurance doesn’t require hours on the treadmill. It doesn’t even require that you push yourself to the brink of your own physical condition limits through the entire routine. Sprinting intervals are a fantastic and efficient tool for runners that will provide the most gains in the least amount of time.

Treadmill Interval Workout:


1 – 5: Warm up; aim for a speed between 3.5 and 4.2 mph
6 – 8: Jog; roughly 5.5 to 6.5 mph
8 – 9: Sprint; push yourself to run at the max of your comfortable speed; 6.5 to 12 mph
9 – 11: Jog; slow back down to a jog to recover for next sprinting interval
11 – 12: Sprint
12 – 14: Jog
14 – 15: Sprint
15 – 17: Jog
17 – 18: Sprint
18 – 20: Jog
20 – 21: Sprint
21 – 23: Jog
23 – 24: Sprint
24 – 25: Jog
25 – 30: Cool down; return to comfortable walking pace


In order to do this program, you should already be comfortable on the treadmill and with cardio training in general. It doesn’t take very long to build up to this kind of plan; either the Treadmill Incline Routine or the Treadmill Workout using Walking/Running Intervals can be a great place to start building a base of aerobic fitness.

To push your aerobic threshold even further maintain a higher recovery speed during your jog or do the entire interval with a small amount of incline. Adding a 1-5% incline drastically increases the required cardiovascular endurance.