Whether you're just starting on the road to fitness or you've been trotting it for years, we've got the perfect treadmill plan for you.
Safety note: For the sprint section (minutes 30 to 35 in the advanced program), stand with your feet on the side rails while you increase the belt speed. Support your body weight using the machine arms and start running on the belt; let go when your pace matches the belt speed. When your sprint interval is through, step onto the side rails to recover.
Beginner
| Time | Speed |
| 0–5 | 3.0 |
| 5–10 | 3.5 |
| 10–11 | 4.0 |
| 11–13 | 3.5 |
| 13–14 | 4.5 |
| 14–16 | 3.5 |
| 16–17 | 5.0 |
| 17–19 | 3.5 |
| 19–25 | 2.5 |
Intermediate
| Time | Speed |
| 0–5 | 3.0 |
| 5–10 | 4.0 |
| 10–11 | 5.0 |
| 11–13 | 3.5 |
| 13–14 | 6.0 |
| 14–16 | 3.5 |
| 16–17 | 6.5 |
| 17–19 | 4.0 |
| 19–20 | 6.5 |
| 20–22 | 4.0 |
| 22–23 | 7.0 |
| 23–25 | 4.0 |
| 25–30 | 3.0 |
Advanced
| Time | Speed |
| 0–5 | 3.0 |
| 5–10 | 5.0 |
| 10–11 | 5.5 |
| 11–13 | 4.5 |
| 13–14 | 6.0 |
| 14–16 | 4.5 |
| 16–17 | 7.0 |
| 17–19 | 4.5 |
| 19–20 | 8.0 |
| 20–22 | 4.5 |
| 22–23 | 8.0 |
| 23–25 | 4.5 |
| 25–30 | 5.5 |
| 30:00–30:30 | 8.0–9.0 |
| 30:30–31:00 | Rest |
| 31–35* | Repeat the sprint intervals from 30–31 four times |
| 35–40 | 3.0 |
