Beat Treadmill Boredom Workout

Hi guys! Happy Tuesday. Smile


As you know, I love my treadmill. Words that I never thought I would say, but with the cold and icy MN winters, I have become a treadmill lover. Only with Netflix instant play on my iPad though. . . otherwise I would die of boredom. Winking smile

psst – looking for a cheesy Holiday movie? Watch The 12 Dates of Christmas! I love watching cheesy Holiday movies during the month of December. . . and that has been my favorite one so far this year!!

I wanted to share with you the treadmill workout that I have been doing lately to help beat treadmill boredom. We all know the key to running on the treadmill is to mix it up.

How boring is it to stay at the same pace the entire run? I know, right! Horrible.

But I also get a little bored and burnt out by interval work depending on the timing. . .I am not a fan of having to mess with pace and press buttons up and down every minute. . .


So, I came up with something that is easy to do, not too tedious, and helps me to increase my speed and intensity.

Now, I realize that what I am about to share with you is nothing earth shattering and you’re probably already doing it, but it was new to me and I am really loving it, so I thought I would share.

It’s so simple.

Basically, you start at any pace you’d like. For simplicity sake, let’s say 6.0, Do your warm up, then when you are ready, increase the pace by “0.3”. So, up to 6.3. And stay there for 2 minutes. Then, bump back down by “0.2” – so 6.1 and “recover” for 3 minutes. Then, increase by 0.3 again (- 6.4) x 2 minutes, then back down by 0.2 (- 6.2) for 3 minutes. So, every 5 minutes you do a cycle of 2 minutes faster and 3 minutes slower, but overall, every 5 minutes you are increasing your base pace. By the time I get to 5 miles, I am doing a pretty decent pace, but I am not dying with super hard intervals, more of a slow and steady increasing intensity.

Warm up – 6.0
Increase to 6.3 x 2 minutes
Decrease to 6.1 x 3 minutes
Increase to 6.4 x 2 minutes
Decrease to 6.2 x 3 minutes
Increase to 6.5 x 2 minutes
Decrease to 6.3 x 3 minutes
Continue until you reach your desired miles.
Cool down! 🙂

Let me know if you give it a try!

Want to make it harder? Increase the intervals to 3 or 4 minutes of the faster pace and then 2 or 1 minute recovery (slower) pace!!

What’s your favorite workout to beat treadmill boredom??

Linking up with Becky for TYT. .  . because not having to run in the snow and ice and cold is definitely a treat during the winter in Minnesota! Winking smile


Filed under Running

13 Responses to Beat Treadmill Boredom Workout

  1. So fun! I love this. I have never done it like that but I can see how it will keep up your base pace without you killing yourself.
    Heather @Fit n Cookies recently posted..Upper Body Tabata WorkoutMy Profile

  2. Love this! Most of my running is on a treadmill, so I’m always doing random things to switch it up. I like alternating a minute of steady running, a minute of sprinting, and a minute of walking on an incline.
    Kelly @ Kelly Runs For Food recently posted..Sick days and a farewell dinnerMy Profile

  3. Looks like an awesome workout, I’d love to do it with incline!
    Kate @ Baking in Yoga Pants recently posted..Treat Yourself TuesdayMy Profile

  4. I always mess with the pace and incline to mix it up on the treadmill. This is a great idea!! 🙂
    Leslie @ Life Begins @ 30? recently posted..Plan an Epic Super Bowl PartyMy Profile

  5. I love playing games like this with pace on the treadmill. It makes it go by so much faster.

    I also watched 12 Dates of Christmas ha – did you watched Holiday Engagement? I have been binge watching Parenthood on Netflix.
    Sara @ Lake Shore Runner recently posted..Tried it Tuesday #9: Wine Tasting & SouthWest Michigan WineriesMy Profile

    • KT

      Yup totally watched The Holiday Engagement! Right now I am watching Royal Pains. Cute but predictable. 🙂

  6. Playing games like this is the only way to get me on the treadmill! Love it 🙂
    Jen@jpabstfitness recently posted..Diabetes UpdateMy Profile

  7. Love this idea, thanks for sharing! I get so bored on the treadmill. I’m missing my iPad for Netflix. I’m going to try this out tomorrow at the gym tomorrow!
    Danielle recently posted..2015 Week 1My Profile

    • KT

      Did you try it? 🙂

      • I have done it twice now and LOVE IT! It’s easy for me to remember and modify. I know my pace fluctuates when I run outside, but for some reason I normally keep the treadmill at the same pace after my warm up. This gave me some small goals to reach every three minutes and really kept me going. I’ve done my longest treadmill runs of the winter with it!!
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