A 40 Minute HIIT Run That Makes the Treadmill Fun

February 2, 2023

High Intensity Interval Training, or HIIT, can be an essential element of race training. Runners incorporate interval workouts into their training when they’re looking to improve their pace, lose weight, maximize their cardiovascular stamina, and power themselves through any training plateaus.

Let’s look at the benefits of HIIT training on the treadmill, and the look at a fun workout to try out!

HIIT – What’s It All About?

HIIT involves switching back and forth between short surges of all-out speed and slower recovery periods. An example interval workout for a 30-minute run would include intervals of 45 seconds at an all-out pace, followed by 1:15 at a recovery pace. Running through 15 of those intervals consistently will get you to your 30-minute goal.

Structuring a run this way can improve your cardiovascular performance. The heart-pounding effects of an all-out speed burst improve the flow of oxygen to your muscles and can help your body respond to exercise more efficiently. Here we discuss three major benefits of doing intervals on a treadmill:

1. Accuracy of Data

The biggest benefit that comes from doing a HIIT workout on a treadmill is the ability to set your speed. If you were attempting intervals outside, you’d have to trust yourself to run fast and then cool down at consistent speeds throughout the workout. The short bursts of speed are often less than a minute in length, which makes relying on your watch to tell you how fast you’re going more difficult.

For example, setting your speed to 7.5mph on your hard bursts, and 5.0mph on your recoveries, allows you to stay consistent with your speed throughout the entire workout. This takes the guesswork out of determining your all-out pace, and it stops you from unintentionally slowing down towards the end of the cycle.

Then, when you come back for your next interval training, you can test yourself with a slightly faster pace to see how much the training is paying off.

2. Focus on Form

Another benefit that you’ll get from the treadmill is the ability to focus on your form. The smooth strides you can take on a treadmill at a consistent speed allow you to “lock in” your form. Once you’re locked in, you should push as hard as you can during the fast part of the interval.

Remember that the whole point of HIIT is to drive yourself hard for a short stretch. The best way to do that is in a controlled environment where you don’t have to worry about traffic lights, uneven concrete, neighborhood dogs, or any of the other hazards that are out there.

3. Motivation and Guidance

Don’t forget the best benefit of training on a treadmill – the motivation and support you can get from following along with a community of runners online. The group classes that are available will help you transition between the fast and slow cycles of the intervals while keeping you motivated along the way. Having a coach telling you how many seconds are left can be a great tool to keep you going!

40 Minute HIIT It Hard Workout brought to you by IBX Running!

Below is a 40 Minute HIIT Workout to try out – or you can follow along for the full workout with Coach Rachael from IBX Running with this link!

Warm Up | 5 Minutes

Walk into a Soft Jog

Block 1 | 11.5 Minutes | One Minute Fast Intervals

1 Minute Hard Run (5.5 – 9.0 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 9.0 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 9.0 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 9.0 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 9.0 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 9.0 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 9.0 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 9.0 MPH)

Recover : 1 Minute Recover Walk (3.0 – 4.0 MPH)

Block 2 | 11.5 Minutes | One Minute Run Intervals

1 Minute Hard Run (5.5 – 8.5 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 8.5 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 8.5 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 8.5 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 8.5 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 8.5 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 8.5 MPH)
30 Second Recovery Walk (3.0 – 4.0 MPH)
1 Minute Hard Run (5.5 – 8.5 MPH)