6 Treadmill Workouts To Increase Speed And Endurance

Speed and endurance training share a mutual goal of improving running efficiency. 

While speed training relies on quality efforts and maximum recovery, endurance training emphasizes volume and sub-maximal intensity.

Together, they form a balanced approach, ensuring you run faster and longer without fatigue holding you back.

Speed and endurance grow through focused workouts that challenge your body while keeping you safe from injury. 

The treadmill is an excellent tool for this, allowing you to: 

• Control your pace
• Target specific goals
• Track progress in a safe environment.

But smart training is key. Warming up, progressing gradually, and rest days are vital for lasting improvements.

Not sure where to start? 

Here are 3 treadmill workouts to help you increase speed and 3 to build endurance. To learn more about the plyometric exercises for speed, check out our in-depth article on the topic.

Does Treadmill Increase Stamina And Speed?

Yes, a treadmill can effectively improve stamina and speed, often offering unique advantages over outdoor training:

Controlled Training Conditions

One of a treadmill’s most significant advantages is its control. 

You can set and maintain an exact speed and incline, ensuring consistency during workouts. This control factor is particularly beneficial for speed drills, where maintaining a steady pace is key to neuromuscular adaptation. 

For endurance development, treadmills prevent you from unintentionally over-pacing, keeping you in your aerobic zone for the duration of a run.

The predictable surface is another advantage. It reduces variability, allowing your body to focus on the workout goals without unexpected challenges like uneven terrain or sudden weather changes.

Injury Prevention

The cushioned belt of a treadmill absorbs impact better than concrete or asphalt. 

This comfort aspect lowers stress on your joints, reducing the risk of overuse injuries. 

For runners prone to ailments like shin splints or knee pain, the treadmill provides the opportunity to train consistently without exacerbating issues. 

This benefit means more time running to build stamina and speed over the long term.

Additionally, adjusting incline settings on a treadmill enables you to simulate hill training in a low-risk way. Uphill efforts recruit more muscle fibers and boost cardiovascular output, but doing them on a treadmill minimizes downhill pounding, which is known to cause muscle soreness and fatigue.

Specific Physiological Adaptations

Treadmills are excellent for structured interval work. 

High-intensity intervals, like sprints or hill repeats, are easier to execute with precise pace settings. These sessions foster fast-twitch muscle recruitment, enhance anaerobic capacity, and refine running mechanics—all crucial for increasing speed.

The treadmill allows prolonged aerobic efforts at steady intensity for stamina, improving factors like capillary density and mitochondrial function in your muscles. 

This benefit enhances oxygen delivery and energy utilization, enabling you to run longer without fatigue (1).

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Treadmill-Specific Benefits

Without external distractions, treadmill running allows you to focus on form. 

Minor adjustments to your posture, cadence, or stride can improve your efficiency, translating to better outdoor performance. Additionally, treadmills ensure uninterrupted training year-round for athletes living in regions with extreme weather.

Training programs that combine treadmill running with outdoor workouts often see the best results. While outdoor running engages more stabilizing muscles due to terrain shifts, treadmill workouts provide an unbeatable platform for precision and recovery.

Read more: Does The Treadmill Build Glutes? Find Out What Science Says About The Treadmill & Butt Gains

What Kind Of Training Increases Speed?

Speed training focuses on improving your capacity to generate force and move efficiently at higher velocities. 

The foundation of speed lies in:

• Muscle power
• Running mechanics
• Neuromuscular adaptations.

You need to engage in high-intensity interval training (HIIT) to build speed. 

This HIIT style involves short bursts of fast running (e.g., 20-60 seconds at near-maximal effort) followed by rest or slow recovery (2). 

These intervals train your body to recruit fast-twitch muscle fibers, critical for explosive movements. Repeated exposure strengthens your neuromuscular connections, improving your stride efficiency and reaction times.

Another effective method is hill sprints. 

Running uphill increases the demand on your muscles, forcing them to generate more force per step. This incline strengthens your glutes, quads, and calves, enhancing your overall power output when running on flat terrain (3).

Form-focused drills: like high knees, butt kicks, and bounding are also critical. 

These improve coordination and reinforce proper biomechanics, helping you move more fluidly and reduce wasted energy as your speed increases (4).

A key principle is full recovery between efforts. Speed training is intense and taxes your anaerobic system, so rest ensures you can maintain high-quality repetitions (5).

While speed training overlaps slightly with endurance (since both improve cardiovascular efficiency), the focus here is power, neural drive, and explosiveness.

So, what are some treadmill workouts to increase speed and endurance? Keep reading to find out.

How To Increase Speed With A Treadmill

Improving speed on a treadmill focuses on short, high-intensity efforts with enough recovery to maintain quality repetitions. These workouts enhance neuromuscular connections, strengthen fast-twitch muscle fibers, and improve running mechanics. 

Here are 3 treadmill workouts to boost your speed:

1. Sprint Intervals

• Alternate 20-30 seconds of all-out sprints with 90 seconds to 2 minutes of walking or slow jogging.
• Perform 6-10 rounds, depending on your fitness level. 

These intense bursts train your anaerobic system while refining your ability to sustain explosive efforts. The treadmill helps by keeping your pace consistent throughout each sprint.

2. Hill Sprints

• Set the incline to 6-8% and sprint for 15-20 seconds, followed by 2-3 minutes of walking recovery.
• Repeat for 8-12 rounds. 

Hill sprints build maximal power, strengthen your running muscles, and improve ground contact time. Over time, you’ll find generating force at higher speeds on flat surfaces easier.

3. Fartlek Speed Play

Mix faster efforts with slower recovery periods in a semi-structured way. 

For example:

•  Alternate between 1 minute of hard running (80-90% effort)
• 2 minutes of easy jogging
• Perform this cycle for 20-30 minutes.

Fartlek training improves both anaerobic and aerobic systems, developing speed and endurance in tandem while mimicking outdoor running variability (6).

What Kind Of Training Increases Endurance?

Endurance training develops your ability to sustain effort over long periods. 

It primarily targets your aerobic system, improving oxygen delivery to working muscles and increasing fatigue resistance (7).

The backbone of endurance training is long, slow distance (LSD) runs. 

These runs, performed at a conversational pace (60-70% of your max heart rate), enhance:

• Capillary density
• Mitochondrial function
• The oxidative capacity of your muscle fibers.
• Essentially, your body becomes more efficient at using oxygen and energy stores, enabling you to last longer (7).

Tempo runs are another powerful tool. 

These involve running at a “comfortably hard” effort, usually just below your lactate threshold, for 20-40 minutes. 

Regular tempo runs push your threshold higher, delaying the point at which fatigue-inducing lactate accumulates in your bloodstream.

Fartlek workouts are effective for a balance of endurance and fitness. 

These alternate periods of controlled effort with moderate-intensity bursts allow you to train both aerobic and anaerobic systems. Over time, this builds stamina while maintaining speed adaptations (6).

Unlike speed work, endurance training focuses on steady-state efforts or manageable intensities sustained over time. 

However, both types of training overlap because improving your aerobic capacity (through endurance work) also supports recovery during high-intensity efforts.

How To Build Endurance On A Treadmill

Building endurance on a treadmill requires consistent, well-structured sessions that improve your aerobic capacity and fatigue resistance. 

The goal is to train your cardiovascular system and muscles to sustain effort for extended periods. 

Here are 3 effective treadmill workouts to increase endurance:

1. Long, Steady Runs

Running is the backbone of endurance training. But, how long should you run on a treadmill to increase stamina?

A steady, comfortable pace for 45-90 minutes (or longer as you progress). 

Aim for 60-70% of your max heart rate. 

The steady effort improves oxygen delivery to muscles, increases mitochondrial density, and enhances your body’s ability to burn fat for energy. 

The treadmill makes it easy to set a consistent pace to avoid going too fast (1).

2. Hill Endurance Runs

Add moderate inclines (2-4% grade) to your steady runs. 

Running uphill recruits more muscle fibers and strengthens your quads, glutes, and calves, improving overall stamina. Hill endurance runs boost cardiovascular efficiency as your heart works harder against gravity. 

Try maintaining an aerobic effort for 30-60 minutes at your incline.

3. Progression Runs

Start slow and gradually increase your pace every 10-15 minutes.

For example, begin at an easy jog and finish the last third of your workout at a tempo pace (just below your lactate threshold). 

Progression runs teach your body to finish strong, preventing fatigue from dragging you down during long runs. A 45-60 minute session works well as a treadmill training plan for beginners and intermediate-level practitioners.

Read more: The Powerful Benefits Of Walking On A Treadmill For 30 Minutes Every Day

Is It Better To Go Faster Or Longer On Treadmill?

The question isn’t whether it’s better to go faster or longer—it’s about how to use both to your advantage. 

1. Faster runs boost power, anaerobic capacity, and speed. 
2. Longer sessions build stamina, aerobic efficiency, and mental resilience. 

Combining the two in a structured, progressive plan ensures you get the most out of your treadmill workouts while avoiding burnout or injury.

What’s Right For You?

• For Runners Training for an Event: Tailor your treadmill sessions to match your goals. If you’re aiming for a 5K, focus on speed intervals. 

For marathons, prioritize longer runs.

• For Weight Loss or General Fitness: Combining the metabolic burn of faster workouts with the cardiovascular benefits of long runs provides the best results.
• For Beginners: Start with longer runs at a steady pace. 

Once your endurance improves, sprinkle in short bursts of faster efforts to begin building speed. Gradually increase intensity and duration as your fitness progresses.

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How Can I Get Fit And Build Endurance Quickly On A Treadmill?

While there’s no shortcut for fitness, applying the proper techniques and staying disciplined can accelerate your progress. 

Here are some tips to get fit and build endurance quickly on a treadmill to make the most of your workouts:

1. Mix Up Your Workouts

Avoid sticking to the same routine every time. 

Variety is key for improving fitness and endurance while keeping motivation high.

Alternate between long, steady runs, intervals, and hill workouts. 

Each type of session targets different energy systems and muscle groups, leading to more comprehensive improvements.

For example:

• Steady Runs build your aerobic base by working your cardiovascular system at a moderate intensity.
• Intervals (e.g., alternating 2 minutes of hard running with 1 minute of recovery) improve your speed and stamina efficiently.
• Hill Training strengthens running muscles and builds endurance under resistance when you run up an incline.

Mixing these workouts into your weekly routine challenges your body in new ways, promoting faster adaptation.

2. Use Progressive Overload

Progressive overload—gradually increasing your workouts’ intensity, duration, or frequency—is crucial for building endurance (5). Start with what feels challenging but manageable. Once it becomes easier, increase one variable at a time.

For example:

• Add 5-10 minutes to your long runs every week.
• Increase your treadmill’s incline by 1-2% for hill training.
• Run faster during intervals, or shorten recovery time as you adapt.

The goal is to keep pushing your limits without overtraining or risking injury.

3. Prioritize High-Intensity Intervals

If you’re short on time but want significant results, high-intensity interval training (HIIT) is a game-changer. A 20-30 minute HIIT session on the treadmill can deliver similar aerobic and endurance benefits as a steady-state run lasting over an hour.

Here’s a simple HIIT structure:

• Warm up for 5 minutes at a leisurely pace.
• Sprint for 30 seconds, then walk or jog for 1-2 minutes.
• Repeat for 6-10 rounds depending on your fitness level.

This structure boosts cardiovascular fitness and improves your body’s ability to use oxygen more effectively during exercise (8).

4. Focus On Form And Efficiency

There isn’t a universally “correct” running form—it heavily depends on your unique biomechanics. Each runner naturally adjusts their strides, movements, and mechanics to minimize energy waste, a process known as self-optimization (9).

Instead of trying to emulate a specific style, focus on what feels natural and efficient for your body.

Here are some key principles that can help enhance your technique:

Minimize Vertical Oscillation

Too much up-and-down motion wastes energy that could otherwise propel you forward. 

Aim for a smooth, level stride by keeping vertical oscillation to a minimum. 

This stride reduces the work your body has to do against gravity, improving your running economy and endurance.

Shorten Ground Contact Time

Efficient runners spend less time with their feet on the ground and more time generating forward momentum. Shorter ground contact reduces braking forces and energy loss during each step. This forward momentum doesn’t mean rushing your stride—it’s about maintaining a light, springy movement.

Align with Your Natural Mechanics

Your body naturally finds a running style that suits your unique build, strength, and flexibility. For example, research shows that most runners self-optimize their stride length to minimize effort.

Instead of forcing drastic changes, minor tweaks like increasing cadence or reducing overstriding, guided by a coach or a professional analysis, can lead to meaningful improvements while preventing injuries.

Strengthen and Mobilize

A strong and mobile body naturally supports good form. 

Focus on building the muscles in your calves, hamstrings, and glutes, and maintaining joint mobility in your ankles and hips. These contribute to a firm push-off and a more fluid stride.

5. Stay Consistent Yet Take Recovery Seriously

Consistency is non-negotiable. Aim to run at least 3-5 times weekly, with varied intensities and durations. 

However, don’t neglect recovery. During rest, your body adapts and builds endurance.

Integrate at least one rest day into your weekly routine. Active recovery sessions, like walking or light jogging at a low incline, can also help flush out soreness without overloading your system.

6. Use The Incline To Your Advantage

Running at an incline burns more calories and builds strength and endurance. 

Even a 1-2% incline mimics the resistance of outdoor running and engages key muscle groups like your glutes, quads, and hamstrings. 

Gradually increase the grade for added challenge, but remember to scale it back for recovery days.

7. Fuel Your Workouts

Endurance training isn’t just about what happens on the treadmill; it’s how you fuel your body. 

Stay hydrated and eat a balanced diet of carbohydrates, protein, and healthy fats. 

Proper nutrition ensures your muscles have the energy and nutrients they need to recover and grow stronger (10).

Learn more about what to eat as a runner to help promote fat loss by checking out our previous blog – Runners Diet To Lose Weight.

Frequently Asked Questions

• How fast should I run 1km?

The speed at which you should run 1km depends on your fitness level and goals.

Beginners might aim for a pace between 6-7 minutes per kilometer, while intermediate runners could target 4-5 minutes. 

For advanced runners, 3-4 minutes per kilometer is a challenging and effective goal for building speed on the treadmill.

• Is it okay to run a 5k every day?

Yes, running a 5k daily is okay if you’re healthy and have enough stamina to handle the distance regularly. To prevent overuse injuries, vary your speed and intensity, include rest or recovery runs, and ensure your body gets enough recovery through proper stretching and strengthening routines.

• Will I get faster if I run every day?

Running every day can improve your endurance and speed if done strategically. 

Incorporate intervals, hill sprints, or tempo runs into your treadmill routine to challenge your muscles and cardiovascular system. However, rest or active recovery days are essential to allow your muscles to repair and grow stronger.

Find out How To Improve Running Endurance in our previous guide.

• Do elite runners run on a treadmill?

Yes, elite runners often use treadmills as a part of their training. Treadmills allow precise control over speed and incline, making them useful for interval training, hill workouts, or running in adverse weather conditions. They also reduce impact compared to hard surfaces, which can help manage injury risk during high-volume training (11).

The Bottom Line

Treadmill workouts are a powerful tool for building speed and endurance, whether you’re a beginner or an advanced runner. By incorporating interval training, managing proper form, and staying consistent, you can achieve measurable progress and run stronger every day.