Progressive 3 Mile Treadmill Workout

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Progressive 3 Mile Treadmill Workout

When weather keeps you from the road and trails,  treadmill running workouts are the way to go.  My 3 mile Progressive Treadmill Running Workouts will keep your legs engaged and burn more calories than running the same distance at an even speed.

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Happy Wednesday dear readers!

As you guys know, I run a fair amount on a treadmill, especially in the winter.  The cold air is bad for my asthma, so I try to keep my workouts inside on the super cold days.  And we certainly seem to have had our fair share of wicked cold this winter.

I’ve picked up some tricks along the way to make treadmill running a little more interesting, and my top tricks are to change up your speed and do some treadmill running workouts.  Running at just one pace can be super boring and is not the best way to get the most out of your run.

One way I change things up is to do a progressive run where each quarter of a mile I increase the speed.  My comfortable run pace is a 6.0, so I start there and go up.  By the end of the workout I am running really fast and I can feel it in my legs.  But I also know I am getting stronger.

I do start and finish this workout with a quarter mile quick walking warm up and cool down.  To start I walk, then do some dynamic stretching, then I get back on the treadmill to do the run.  Then I walk again and finish my gym time with yoga stretches and ab work.  If I’m feeling really brave I’ll throw in some arm work.

Progressive 3 mile treadmill workout

I credit workouts like this for finally getting me to run a little bit faster!

If you are looking for a tempo workout on the treadmill, don’t forget about my Let’s Get Speedy Treadmill Running Workouts.  These are both great pins for your workout boards!

Have a beautiful day friends!

Tomorrow I’m sharing a recipe for a yummy vegetarian salad that is packed with protein.  Come back tomorrow to find out the pair of ingredients that give the recipe a protein punch.

I’m linking this post with Wild Workout Wednesday and Wow! Workout Wednesdays.  Also Jill Conyers for Fitness Friday. Thank you so much ladies for the link up party! 

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Your turn!

What is your favorite way to make the treadmill more interesting?


By | 2017-08-15T14:04:16-04:00 March 11th, 2015|Fitness, Newbie Running, Running, Treadmill Running, Workouts|35 Comments


  1. The Frugal Exerciser March 18, 2015 at 2:03 pm - Reply

    Great workout and I’m going to pin this one to train my clients. I have a speed train workout but it is good to have a variety. #wowlinkup

  2. Kelli March 14, 2015 at 6:25 am - Reply

    This is great. I just bought a treadmill this winter and I also use the .25 mile increments when I’m doing an aerobic run. I either speed up or slow down or change elevation every .25 mile so that my brain can break up a longer workout into manageable chunks. Great work!

  3. Diatta @ Femme Fitale Fit Club March 14, 2015 at 5:58 am - Reply

    A quarter mile sprint….WOW!!! That’s like 2 times through my boot camp gym and I am exhausted every time we have to do that. It does help speed you up though – I will give it that. #wowlinkup

  4. jill conyers March 14, 2015 at 4:15 am - Reply

    Great workout! Pinning for later. And, I’ll be back for the recipe.

  5. Nicole @ Fitful Focus March 11, 2015 at 3:53 pm - Reply

    Love progressive workouts – they just keep pushing you and proving that you can go harder 🙂

    • JulieWunder March 12, 2015 at 7:46 am - Reply

      So true. The mill is a great place to prove to yourself that you CAN go faster. Then you can take your skilz to the road.

  6. Jess @hellotofit March 11, 2015 at 1:27 pm - Reply

    Progressive runs are so challenging, yet so fun 😛 thanks for sharing this! Can’t wait until it gets warmer and warmer…

  7. I love progressive runs on the treadmill, they are really challenging and I always feel like a bad ass when I’m done 🙂 It definitely helps with speed progression too!

    • JulieWunder March 12, 2015 at 7:45 am - Reply

      I agree. I feel on top of the world after rocking this run.

  8. Farrah March 11, 2015 at 12:45 pm - Reply

    Pinning this for when I have a treadmill in my life again next month! :]

    • JulieWunder March 12, 2015 at 7:45 am - Reply

      Yay for the mill! I don’t always LOVE it, but I am so grateful to have one when I want it.

  9. Angelena Marie March 11, 2015 at 12:07 pm - Reply

    This looks like a great workout! I need to up my running, it is always the first thing to get cut when I am short on time. I like to do intervals on the treadmill, it makes the time go by way faster! Thanks for linking up!

    • JulieWunder March 12, 2015 at 7:44 am - Reply

      I always try to at least keep my runs… I’ll cut out all the other workout stuff if I have to.
      Glad you are back! Thanks for stopping by today.

  10. Ivanna March 11, 2015 at 10:20 am - Reply

    This looks like a great workout in fact I am going to do it tonight. I am always looking for workouts to do on the treadmill. Thanks for this one 🙂

    • JulieWunder March 12, 2015 at 7:43 am - Reply

      Thanks Ivanna! I hope you liked it! Great to see you today!

  11. Emilie March 11, 2015 at 10:18 am - Reply

    I’m hoping to do a LOT more speed training this year so I’m saving this to reference when my marathon training starts in a couple months. As excited as I am to get off the treadmill and onto the road, it’s much easier to do speedwork on the treadmill because I struggle with my sense of pace big time. Thanks for sharing this!

    • JulieWunder March 12, 2015 at 7:43 am - Reply

      I do as well. I find myself slagging back to my comfortable pace on the road without even realizing it.

  12. Annmarie March 11, 2015 at 10:08 am - Reply

    Love treadmill workouts, I will have to try it out soon! 🙂 Thanks for linking up <3

  13. Danyelle Musselman March 11, 2015 at 10:07 am - Reply

    This is something I can use at the hotel gym this week! Thanks!

    • JulieWunder March 12, 2015 at 7:41 am - Reply

      Have a good trip Danyelle! I hope have a good run!

  14. Janelle @ Run With No Regrets March 11, 2015 at 9:46 am - Reply

    Treadmills are definitely underrated…you can do so much with them! I will definitely have to try this out the next time I’m on a treadmill! #wowlinkup

    • JulieWunder March 12, 2015 at 7:41 am - Reply

      Thanks Janelle! I hope you like it. Thanks for stopping by today!

  15. Blane Sherer March 11, 2015 at 9:40 am - Reply

    I like the little preview that you are now doing for what you have planned for us for the next day.

  16. I’m always looking for ways to pass the time on the treadmill. Now that it’s getting nicer out, I hope I don’t need to hop back on until next winter!

    • JulieWunder March 12, 2015 at 7:40 am - Reply

      I agree! I’m ready to run outside on a regular basis now. Farewell winter!

  17. If I have to run on the mill, I like to do these types of runs too to keep me distracted.

    • JulieWunder March 11, 2015 at 9:06 am - Reply

      Hopefully your foot will be better soon and you will be running outside for spring!

  18. Heather @Fit n Cookies March 11, 2015 at 6:26 am - Reply

    This looks like a good one! I agree- gotta find something to keep your mom busy while on the treadmill. Call me crazy, but I do like the treadmill, but I’m sick of it now and just want to get outside. Hoping today is a nice day I can run outside!

    • JulieWunder March 11, 2015 at 9:06 am - Reply

      I like it too, but by the end of winter I feel the same way. I’m ready to get out. Luckily it is warming up here so I’ve been able to get out some. I hope you are able to soon too.

  19. Jenny March 11, 2015 at 5:07 am - Reply

    Your Let’s Get Speedy workout is one of my favorites! I like this one, too! I totally zone out and watch Good Morning America on Hulu. Usually, I’ll sprint the commercial breaks and do some intervals after I’m super warmed up. I do love the shred-mill!

    • JulieWunder March 11, 2015 at 9:05 am - Reply

      Thanks Jenny! Sometimes I will do circuits by commercials because I know they are generally 30 seconds!

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