Are you a treadmill convert? Lots of people choose treadmill training “just for winter” – but then they’re hooked on the endurance training advantages. Treadmills let you approach endurance training like a scientist. You have control over key variables (duration, speed and incline), so you get great data and can feel more organized than “random.” The difference shows up in your body and mentally too… Numbers are both motivating and calming. Knowledge is power!

Treadmills with Endurance Routines

Treadmills with iFit and similar technologies deliver customized personal training workouts. As you build endurance, they become more challenging. But if you don’t have that option, below we explain how to train for endurance on a basic treadmill. Scroll down for treadmill endurance workouts! First, here are some fundamentals.

About Treadmill Endurance Training

What is endurance training? The goal of endurance training is to gradually teach your body to perform well for longer durations of time. The key to endurance training is varied intervals. Instead of moving at a steady pace throughout your workout, with endurance training you’ll use various speeds.

How much should you train? The US government recommends that in general, people should accomplish about 150 minutes of aerobic exercise per week to help keep their cardiovascular systems healthy. That’s about 21 minutes/day, but remember that it’s a good idea to let your muscles rest for 24-48 hours. Resting allows muscles to recover from stress and become more powerful and toned.

So, aim to work out on the treadmill for longer time periods several times each week. On days off, you can focus on your upper body or do mostly strength training with your legs and glutes.

The treadmill endurance workouts below are for 30, 45 and 60 minutes.

Treadmill Endurance Workouts

Below are treadmill endurance workouts for three general fitness levels. Our charts include recommended speeds and durations. Of course, our advice does not replace that of a doctor or personal trainer who knows your unique challenges and capabilities.

TREADMILL ENDURANCE TIPS

• Set your treadmill incline to 1%. This will help mimic the effect of wind resistance that you’d get outdoors.
• Start slowly with endurance training, even if you’re super-excited. You need to avoid overexertion. Plus, starting at a more usual pace will help you assess your condition more accurately.

Beginner Treadmill Endurance Program

Intermediate Treadmill Endurance Program

Advanced Treadmill Endurance Program

The Next Steps in Endurance Training

Once you become comfortable adjusting your treadmill speed for endurance training, you can introduce incline variation. You will love incline training – or at least, you’ll love its effect on your body! Read more about that here at our incline training blog entry.

Another step is incorporating strength training. Use hand weights on the treadmill or hop off for a few minutes to cross-train.