The 30-Minute Treadmill Workout for Beginners

If you are looking to start running but don’t know where or how to begin, then you have come to the right place.

Inside this short post I will be sharing with you a simple and straightforward treadmill workout routine that will set you on the right foot so you can build enough endurance for outdoor runs.

Treadmill Benefits

Why the treadmill? Isn’t running one of the most convenient of all sports that can be done anytime anywhere?

Sure, you have a point there. Running is very convenient, and all you need is a pair of good running shoes and off you go. However, if you are a complete beginner, then you might not be ready to hit the outdoors, and you would rather work on building endurance and stamina in the controlled environment of the treadmill.


The treadmill is ideal for beginners—especially if you have been embracing the couch potato lifestyle for quite a while.

This machine offers you the possibility to control and adjust the machine’s speed according to your own fitness level and goals.

By doing so, you can make sure to stay within your comfort zone without risking injury or burnout.

Not only that, the treadmill is also an all-weather option. So it’s doesn’t matter how cold, snowy, rainy, or dangerously hot outside. Therefore, you could work on improving your fitness level all year round.

All you need is your body, a good treadmill and a few instructions.

A Beginner’s 30-Minute Treadmill Workout

The beginner program I’m sharing with you today will have performs interval of slow jogging interspersed with walking boots for recovery.

In other words, this beginner program involves alternating between walking a brisk fast for a few minutes then cranking up the speed to an jog for three to four minutes. It’s easy and simple to follow.

This jog/walk program will help you gradually transition to full-time running without putting too much stress on your body, thereby helping you ward off injury and/or burnout.

Please keep in mind that this routine is not only perfect for the beginner, runners recovering from an injury or who want to take it easy one day a week—what’s known as the recovery run—will also benefit a lot from this routine.

Here is the workout routine you need to start on the right foot.

00:00 to 00:10 – The Warm-up

This is the most important part of the workout. A proper warm-up is the backbone of pain-free training and it will help you prepare for the intensity ahead by raising your body temperatures and increasing blood flow to the working muscles. By doing so, your body will be set and ready to go.

Therefore, set your timer and start walking at a 1.5 to 2 mph pace and stick to it for at least 10 minutes. Be sure to breathe deeply and visualize success all the way through. Mental preparation is key.

00:10 to 00:12 – Two Minutes of jogging

Start to gradually pick up the pace and start jogging at 3.5 to 4 mph. This your first interval so you shouldn’t push yourself here.

Be sure to practice good running form the entire time. So run as tall as you can, engage your core, let go of the handrails and swings your arms by the sides.

00:12 to 00:15 – Three minutes of Walking

This is your first break so make the most out of it. Breathe deeply, towel off and hydrate.

00:15 to 00:18 – Three minutes of jogging

Increase your speed to 4 mph and keep it up for the next three minutes. If that’s too much then make sure to pace yourself and slow it down especially when your form starts to suffer.

00:18 to 00:21 – three minutes of walking

Your second recovery interval. Slow it down to a brisk walk, hydrate and do an internal check to see if everything is okay.

00:21 to 00:25 – Four minutes of jogging.

This is your last round of relatively high intensity work so be sure to make the most out of it. Increase your speed to 4 to 4.5 mph if your fitness level allows it. Raise the incline too if you can handle it. And just hang in there and do your best to keep good form the entire time.

00:25 to 00:30 – Five minutes of Cool down

You made it. Congratulations.

Now all you need to do is to slowly decrease your jogging pace and start walking at 1.5 mph and cool down properly. Breathe deeply and release all tension. Make sure to also check in with your body and see how you feel.

Try to perform this workout at least three times per week during the first few weeks. Then, as you get fitter and stronger, aim to increase the time you spend jogging and running, while taking less for recovery until you are able to keep an easy running pace for 30 minutes without grasping for a breath.

How Do I Become a Better Runner?

The answer to that question lies within my Runners Blueprint System.

Why ?

My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style. All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed is easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you a buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-up you must do before any session to get the most of your training
  • And much, much more.

 Click HERE to get started with The Runners Blueprint System today!


Here you have it!

Now you know exactly what to do to start running on the treadmill. Therefore, make sure to put into action what you just learned, turn it into a habit,  and remember to stay within your fitness level.

In the meantime, thank you for reading my post.

Feel free to leave your comments and questions below

David D

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