Treadmill Speed Workout Guide: How to, Benefits, and FAQs

Speed workouts on a treadmill are an excellent way to improve your overall running performance. Using them strategically can challenge your body in new ways, which leads to greater improvements. Better yet, there are multiple ways to incorporate them.

One of those ways is with speed workouts. These generally consist of alternating between intervals of high-speed running (e.g. 30 seconds to 2 minutes) followed by recovery intervals (e.g. 1-3 minutes of walking or slow jogging). Adding these to your workout is excellent for improving your anaerobic capacity and overall speed (1).

As running at max speed every single workout is not advisable, we’re also going to show you how to use other training strategies such as Fartlek training, hill repeats, tempo runs, and long slow distance (LSD) runs. Together, these types of workouts help build endurance and strength and improve your running economy (1).

Here’s what you need to know about training for speed on the treadmill.

What Is a Treadmill Speed Workout?

A treadmill speed workout is a training session that focuses on increasing your running speed and improving overall performance. It usually involves interval training, which has you alternate between running at maximal speeds and then slower recovery periods. Its main objective is to improve top-end speed and running mechanics.

Are Speed Workouts on a Treadmill Effective?

Treadmill speed workouts offer several benefits for runners. These include:

• Improved anaerobic capacity: By incorporating high-intensity intervals into your training, you’re able to improve your body’s anaerobic systems. These systems produce energy in the absence of oxygen during high-intensity events such as sprinting (1).
• Increased speed: Regularly incorporating treadmill speed workouts can help you increase your maximum running speed over time (2).
• Better running economy: Running at faster speeds requires more energy, which can lead to improvements in your running economy, or how efficiently you use oxygen while running (3).
• Mental toughness: Pushing yourself to run at faster speeds on a treadmill can help improve your mental fortitude and discipline as a runner (4)
• Versatility: The treadmill offers a wide range of speed options, which makes it easy to customize your workout and target specific areas of improvement.
• Weather-independent: Running on a treadmill allows you to continue your training regardless of the weather conditions outside, making it a reliable option for year-round training.

Read more: Does Incline Walking Help With Running?

Is It Better to Go Fast or Slow on a Treadmill?

The choice between going fast or slow on a treadmill depends on your fitness goals, current fitness level, and the type of workout you’re aiming for. Here’s a breakdown:

Go Fast If You Want To:

1. Improve Cardiovascular Fitness While Spending Less Time: Running or jogging at higher speeds challenges your heart and lungs, improving your aerobic capacity (1).
2. Build Speed and Power: Faster treadmill sessions, such as sprints or intervals, help develop fast-twitch muscle fibers, which are essential for speed and explosive power (6).
3. Burn More Calories in Less Time: High-intensity workouts burn more calories per minute and can boost your metabolism post-workout (afterburn effect) (7).
4. Train for Races: If you’re preparing for a race, practicing at faster speeds simulates race conditions and builds endurance.

Go Slow If You Want To:

1. Build Endurance: Walking or jogging at a slower pace for longer durations helps improve your aerobic base and stamina (8).
2. Recover or Prevent Injury: Slow-paced workouts are gentler on your joints and muscles, making them ideal for recovery days or beginners.
3. Focus on Fat Burning: Lower-intensity exercise primarily uses fat as a fuel source (9), which can be beneficial for weight management.
4. Improve Form and Technique: Slower speeds allow you to concentrate on proper running or walking mechanics.

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Best Approach: Mix It Up

As part of your training, it’s important to mix up your workouts and not solely rely on high-intensity exercises. Incorporating slower-paced workouts into your routine has many benefits that can complement and enhance your overall fitness journey.

Mixing it up would look something like this:

• On some days, you can go for a high-intensity run or fast-paced walk to improve your cardiovascular endurance.
• On other days, you can opt for a slower-paced jog or leisurely walk to give your body a chance to recover.
• You can also include strength training, yoga, or other low-impact exercises in your routine to add variety and prevent burnout.

Mixing up different types of workouts not only challenges your body in different ways but also prevents boredom and monotony. This variety also helps prevent overuse injuries that can occur from performing the same exercise repeatedly.

What Is the Best Speed on a Treadmill to Burn Fat?

The best speed on a treadmill to burn fat is one that keeps you in Zone 2, often referred to as the “fat-burning zone”. Zone 2 is a low-to-moderate intensity level where your body primarily uses fat as its main energy source (10). 

Zone 2 is typically 60-70% of your maximum heart rate (MHR) (11). At this intensity:

• You can sustain the activity for a long time without feeling overly fatigued.
• Your breathing is steady, and you can hold a conversation (often called the “talk test”) relatively easily.
• Your body efficiently burns fat for fuel, as opposed to carbohydrates, which are used more during higher-intensity efforts.

To estimate your Zone 2 heart rate:

1. Calculate your MHR: 220 – your age (e.g. for a 30-year-old, MHR = 190 bpm).
2. Multiply by 60-70%: For a 30-year-old, Zone 2 is approximately 114-133 bpm.

The exact treadmill speed for Zone 2 varies based on your fitness level:

• Beginners: A brisk walk (2.5-4.0 mph) at 0-2% incline may be enough to reach Zone 2.
• Intermediate Runners: A light jog (4.5-6.0 mph) may be required to hit Zone 2.
• Advanced Athletes: A faster jog or slow run (6.0-7.5 mph) could be needed.

The key is to monitor your heart rate using a fitness tracker or treadmill heart rate monitor to ensure you stay in Zone 2.

While Zone 2 is often called the fat-burning zone, it’s not the only zone in which fat is burned. In fact, you’re always burning fat for fuel. It gets the attention because:

• As the intensity is lower, your body gets a larger percentage of its calories from fats, around 65%, compared to the estimated 45% fat burn in Zone 3 (11).
• It’s sustainable for longer durations, which allows for a higher total fat burn during the workout.
• It improves your body’s ability to use fat as fuel over time, even at higher intensities.

However, higher-intensity zones (3-5) can also contribute to fat loss (7), particularly when combined with Zone 2 training. For example:

• Intervals in Zone 4 or 5: Burn a lot of calories in a short time and boost your metabolism for hours after the workout.
• Steady-state in Zone 3: Burns more calories overall than Zone 2 in the same amount of time, though a smaller percentage comes from fat.

When deciding which treadmill speed to set, you should consider all factors. A higher speed may burn more calories, but if it causes poor form or injury risk, the benefits may not outweigh the negatives. Always listen to your body and don’t push yourself too hard. Our previous post goes into great detail about the HIIT treadmill workout for fat loss.

Read more: Incline Walking vs Running: Which One Should You Do?

What Is an Effective Treadmill Speed Workout for Beginners?

An effective treadmill speed workout introduces higher-intensity running in a structured way to improve your top-end pace and overall cardiovascular fitness. For beginners, the goal isn’t about hitting a specific speed, but about learning to run at a higher effort level safely. A good workout focuses on short, controlled bursts of speed followed by adequate recovery. This approach helps your body adapt to faster running without a high risk of injury.

This beginner-friendly plan is designed to be completed once a week, replacing one of your regular, easier runs. It uses effort level rather than specific speeds, which allows you to tailor it to your personal fitness.

1. Warm-Up (10 minutes)

The warm-up is essential for preparing your muscles and cardiovascular system for the intense effort that is to come. It increases blood flow and gradually raises your heart rate, reducing the risk of injury.

• 5 minutes: Start with a brisk walk (around 3.0-3.5 mph).
• 5 minutes: Transition into a light, easy jog. This should feel comfortable and conversational.

2. Main Workout (10-15 minutes)

This is where you’ll introduce speed. The workout consists of short intervals at a high effort, followed by complete recovery. This structure trains your neuromuscular system to handle faster leg turnover and improves your anaerobic capacity.

• Run 50 meters at 85-90% effort: This should feel hard, where you can’t hold a conversation. Focus on running fast for you, maintaining good form without sprinting at your absolute maximum.
• Walk for 1-2 minutes: After the fast interval, slow down to a complete walk to let your heart rate come down. This recovery is crucial for ensuring you can perform the next interval with good quality.
• Repeat this cycle 5 to 8 times.

As a beginner, you need to listen to your body. If 5 repetitions feels like enough, stop there. You can gradually add more repetitions as you become stronger over the following weeks.

3. Cool-Down (5-10 minutes)

A cool-down helps your body transition from a state of high exertion back to rest. It allows your heart rate to decrease gradually and can help reduce muscle soreness.

• 5-10 minutes: End your session with a slow walk, allowing your breathing and heart rate to return to normal.
• Optional: Follow up with some light stretching, focusing on your hamstrings, quads, glutes, and calves.

This workout is a great starting point for incorporating speed work. The key is to focus on the effort of the run, rather than the numbers on the treadmill. As your fitness improves, you’ll naturally see your pace for these intervals increase.

Is 30 Minutes on a Treadmill Enough to Lose Weight?

Yes, 30 minutes on a treadmill can contribute to weight loss, but it will depend on several factors. These include the intensity of your workout, your overall activity level, and your diet.

To lose weight, you need to create a caloric deficit. This means burning more calories than you consume (12). A 30-minute treadmill session can burn anywhere from 200 to 400 calories, depending on your speed, incline, and body weight (13). Combine this with a well-balanced diet, and it can support weight loss. If you’re curious about the runners diet to lose weight, check out our earlier article.

If your treadmill workout incorporates higher-intensity intervals, such as short sprints, you may burn more calories in the same amount of time. In addition, the afterburn effect (or excess post-exercise oxygen consumption, EPOC) can help you continue burning calories even after your workout (7).

Consistency is key. A 30-minute session won’t work miracles on its own, but as part of a sustainable routine, it’s a great step in the right direction.

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Is It Safe to Run Fast on a Treadmill?

Running fast on a treadmill is generally safe if you’re fit, use proper form, and the equipment is in good condition. However, there are some key points to consider.

Treadmills force you to match their pace, which can feel different from running outdoors. Without proper form, you may put excess strain on your joints or risk tripping. Always make sure the treadmill is set at a pace you can handle comfortably. A slight incline (1-2%) can mimic outdoor running and reduce impact by helping you run more naturally (14).

If you’re new to treadmill running or high-intensity speeds, ease into it. Start with shorter intervals at faster speeds to give your body time to adapt.

For those with joint problems or previous injuries, running fast may not be the best choice. You may benefit more from slower, lower-impact exercises such as walking at an incline. Always listen to your body and adjust as needed.

Can I Run on a Treadmill While Fasting?

Yes, you can use the treadmill while fasting, but it depends on your goals and how your body handles exercise without food.

When you’re fasted, your body has lower levels of blood sugar. As a result, your body must rely on fat oxidation for fuel to a higher degree during exercise (15). However, high-intensity workouts (such as sprints) may feel harder because your glycogen stores (carbohydrates stored in your muscles) are already depleted (16).

One tip to optimize a fasted workout is to take caffeine. Taking caffeine before a workout can increase fat oxidation and energy supplied. The best results are seen with doses of 3mg/kg and trainees who usually have lower caffeine consumption (17).

The main concern is energy and safety. If you feel lightheaded or fatigued, stop immediately. Start with lighter treadmill sessions to see how your body responds. Hydrate well, and if you’re fasting for longer than 12 hours (such as with intermittent fasting), consider eating a small meal post-workout to support recovery.

Fasted treadmill workouts can be an effective tool, but they’re not for everyone. Listen to your body and don’t push yourself too hard.

Is It Okay to Use the Treadmill Every Day?

It depends on the intensity and your recovery capacity. For most people, it’s fine to use the treadmill daily if you mix up your workouts.

Low-intensity sessions, such as walking or jogging, can safely be done every day. These are great for improving endurance and burning calories without overloading your body.

However, if you’re doing high-intensity sessions (such as sprints or hill intervals), your muscles and joints need time to recover. Overtraining without proper recovery can lead to fatigue, soreness, or injuries (18).

If you’re incorporating intense treadmill workouts, aim for 2-3 high-intensity days per week and balance them with lighter sessions or rest days. For more details about 20-minute treadmill workout, take a look at our prior publication.

Variety is also essential. Adding activities such as strength training or stretching into your routine ensures you’re improving different fitness qualities. This helps build a complete training program while mitigating the risk of overuse injuries. (19).

Remember that rest helps you train better. If you feel overly tired or sore, take a day off or switch to a light activity such as walking or yoga.

Frequently Asked Questions

• Is 1 hour on a treadmill too much?

It depends on your fitness level and workout intensity. For beginners, 1 hour might be excessive and could lead to overuse injuries or fatigue. 

For experienced individuals, 1 hour at a moderate pace can be manageable and beneficial for endurance. Listen to your body, and if you feel pain or exhaustion, reduce the duration or intensity.

• Is a treadmill good for skin?

Indirectly, yes. Regular treadmill workouts improve blood circulation, which delivers oxygen and nutrients to your skin, promoting a healthy glow (20). Exercise also helps reduce stress levels, which can decrease acne and inflammation. However, excessive sweating without proper cleansing can clog your pores, so wash your face post-workout to keep your skin clear.

• Is it better to walk or run on a treadmill?

Both have unique benefits, so it depends on your goals. Running burns more calories in less time and improves cardiovascular fitness faster. However, it’s a high-impact exercise that can increase the chance of injury. 

On the other hand, walking is low-impact, which makes it ideal for beginners or people with joint issues. Furthermore, while it doesn’t burn as many calories in a set time as running, beginners can perform it for longer, which may ultimately result in more calories. A mix of both can be optimal for overall fitness.

• Are sprints on a treadmill effective?

Yes, sprints on a treadmill are highly effective for building speed, power, and improving cardiovascular fitness. They also burn a significant number of calories in a short time and promote the afterburn effect (EPOC) (7), which helps you burn additional calories after your workout. As always, remember to perform a proper warm-up and use a controlled pace to avoid injury.

The Bottom Line

Integrating speed work into your workout routine can bring a host of benefits, from improved cardiovascular fitness and fat burning to increased speed and power. While speed work may look different for each individual, it’s important to remember the key principles of proper warm-up, controlled pace, and gradual progression.