Treadmill Pyramid Session for Stronger Running

In this episode of my new vlog (check out all the videos here), I describe one of my favourite treadmill sessions.

Generally speaking, I’m not the biggest fan of treadmill running. That said, I’m also a realist, and I appreciate that for some runners, occasionally circumstances dictate that a session on the treadmill is the most viable option!

So if you need to do a treadmill session, here’s a cracker for you 🙂

  • 5min Easy Running Warm-Up
  • 1min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 2min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 3min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 4min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 5min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 4min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 3min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 2min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 1min Running 10K Race Pace @5-7% Incline
  • Cool Down

Simple stuff, and surprisingly effective. Enjoy!

If you’re considering using a treadmill to train for your next running goal, perhaps check out this article on training for a marathon on a treadmill.

Let me know how you get on in the comments below….

Last updated on May 1st, 2019.
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6 Comments

  1. I tried this at gym today. Never done this type of training before and it was great. I used 3-4% incline and kept at my 10k pace. Legs were like jelly afterwards but I will definitely be doing more of these sessions. Thanks James! 🙂

  2. Great workout. I sometimes have to uset the treadmill at work but end up with all sorts of niggles as I’m trying to run too fast as you mention in this video. I did this workout last night and my legs know about it, without the niggly pain. Thanks!!

  3. Gave this a go this afternoon. Loved the sound of it but struggled to stay on 10k pace on the treadmill (ive never felt too comfy running quickly on treadmills). Add to that the gym was roasting i balied out after the first 4 minute section. Might give it another go next week outside…maybe on an undulating path?

  4. I have been doing treadmill sessions like this for a while now, and it has greatly benefitted my outdoor running. I don’t fear hills, I look forward to them now.

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