Treadmill running doesn’t have to be monotonous. In fact, when used properly, it can sharpen your fitness, eliminate distractions, and help you train with more precision than ever — especially with today’s smart treadmill technology.
Joe Justice, Senior Product Manager for Running at Wahoo Fitness, shares his top treadmill workouts, tips for maximising training indoors, and how smart features make these sessions not just tolerable — but enjoyable.
Why train on a treadmill at all?
Treadmills offer a controlled environment: no traffic, no stoplights, no unpredictable terrain. But modern smart treadmills like the Wahoo KICKR Run go a step further — letting you upload workouts, simulate hills and descents, and even adjust speed automatically without pressing a single button.
“You can upload structured workouts from TrainingPeaks or Final Surge. The treadmill walks you through it — no need to remember your reps or paces. Just hit the paddle, and it takes you to the next interval.”
So, what treadmill workouts do we recommend? Let’s break it down.
1. Structured Interval Workouts
Perfect for sharpening speed and working on VO₂ max.
Example:
- 15-min easy warm-up
- 6 x 3 minutes at 5K pace with 90 seconds jog recovery10-min cool down
Smart treadmills can hold you exactly at target pace or let you shift into “Run Free” mode for more natural surges.
“If you’re training for a goal race, these workouts are essential — and a treadmill removes interruptions like traffic or uneven surfaces.”
2. Hill Repeats & Power Hiking
Build strength and simulate trail or mountain races.
Example:
- 10-min warm-up
- 6 x 2 minutes at 8–10% incline, walking or running
- 2-min recovery jog/walk between
- 10-min cool down
“I don’t have access to long climbs where I live, but I can do power hiking and long hill reps on the treadmill. That’s how I prepare for trail races”
Some smart treadmills, like the Wahoo’s KICKR Run, even include a decline feature to simulate downhill running — a rare but incredibly useful option.
3. Fartlek Workouts (Speed Play)
Add variety and improve your ability to change pace under fatigue. You can decide yourself when to pick up the pace to hard or moderate, or use one of the pre-set programmes on the treadmill.
Example:
- 10-min warm-up
- 6–8 sets of: 1 minute hard, 1 minute easy, 2 minutes moderate, 2 minutes easy
- 10-min cool down
“On Run Free mode, you don’t have to press buttons — just naturally pick up the pace and the treadmill matches you. It’s the most outdoor-like speed session I’ve done indoors.”
4. Paced Easy Runs and Recovery Days
Use the treadmill to stay disciplined with your pacing — especially on recovery days.
“One of the biggest mistakes I see as a coach is people doing easy days too hard. A treadmill lets you lock in your zone 2 pace and build muscle memory.”
Example:
30–45 mins at your true easy pace (Zone 2), with slight incline variation every 10 minutes to reduce repetition stress.
5. Long Runs with Nutrition Practice
Ideal when you want full control over fuelling, hydration, and pacing.
Example:
- 90–120 mins at steady pace (marathon or ultra effort)
- Take on fuel every 30 minutes
- Practice your race-day nutrition strategy with minimal disruption
“I can keep all my bottles and gels right in front of me. I’m not looping back to the car or planting nutrition in bushes.”
Bonus feature of smart treadmills: route simulation
“You can upload a GPX file from your watch or Strava, and the treadmill will simulate that route — hills, declines, all of it. It’s great for race-specific prep or re-running your favourite outdoor loop when the weather’s awful.”
This makes your treadmill session mentally engaging and physically race-relevant.
Final thoughts
If you’ve ever dismissed treadmill running as boring or “not real running,” it’s time to rethink it. With structured workouts, smart features, and a little creativity, the treadmill becomes a powerful training tool — not just a rainy-day fall back.
Want more ideas, gear tips, and insights from Joe Justice? Listen to the full UKRunChat podcast episode now streaming wherever you get your podcasts.
