This Treadmill Interval Workout Takes Just 15 Minutes

Group of people at the gym running on the treadmills
(Image credit: Getty Images)

Looking to run a little quicker? Or maybe just build your cardio fitness? No matter what you’ve heard, neither goal requires slogging it out on a treadmill for hours at a time.

Dr Folusha Oluwajana is a level 3 personal trainer and practising NHS GP, who’s helped Coach readers before with a selection of knee-strengthening exercises. Now Oluwajana has created an exclusive treadmill interval workout that’s aimed at increasing your speed and endurance – and takes just 15 minutes.

“Whether you’re training to improve your 5K time or just to improve your fitness, this workout is for you,” Oluwajana says. “This type of training will help you maintain a higher work rate for longer by improving your body’s ability to clear lactate from the blood during exercise.”

Lactate is made when there isn’t enough oxygen available during intense exercise to break down glucose into energy. Your body then converts the lactate into energy without the need for oxygen.

For a different kind of session, try one of these treadmill workouts, or follow this treadmill workout plan to include different types of run in your training.

Treadmill Interval Workout

This treadmill workout consists of six two-minute blocks, with each block cycling through three paces: jogging, running and sprinting pace. Each time you do the workout – twice a week is recommended if you want to improve – aim to increase the pace of each.

Begin with a one minute warm-up, walking at a brisk pace and pumping your arms. Then complete the jog-run-sprint combination six times. Struggling? After three blocks, take a two-minute walking rest, then go on to complete the next three rounds. 

1 Jog

Time 60sec

Run at a speed that allows you to maintain a conversation.

2 Run

Time 30sec

Run at a challenging pace, but hold something back for the sprint coming next. 

3 Sprint 

Time 30sec

This pace should be all-out: core engaged, arms pumping, high knee drive and breathing fast. You should feel spent by the end of the sprint and desperate to recover with a jog.

More Sessions On The Treadmill

Lucy Gornall

Lucy is an experienced health and fitness journalist, and was formerly health editor for TI Media’s portfolio of women’s titles. Lucy qualified as a level 3 personal trainer with Train Fitness in 2016, and also holds qualifications in pre- and post-natal fitness, as well as in nutrition for exercise.