Treadmill Plans for Winter: 6 Weeks
A six-week indoor plan to a 40-minute run, with speed and incline blocks, two strength days and a filled-in treadmill session.
In Under $15
By Whole Life HQ4 parts · about 4,000 words · printable · read online
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Open4 printable pages, in reading order
Who it's for
People who can already jog about 20 minutes and want a six-week indoor plan for winter, with easy ways to keep treadmill runs from getting dull.
What you receive
- 4 written parts, about 4,000 words
- Six weeks to a 40-minute run, with speed and incline blocks
- Two 20-minute strength days with 14 moves and pictures
- A minute-by-minute example session and a printable log
4 printable pages, in reading order
- Part 1: Start here
- Part 2: Weeks 1 to 3
- Part 3: Two short strength days
- Part 4: Weeks 4 to 6 and your log
See inside
The first 4 pages, as they print.
Look inside
The first page, word for word. 4 printable pages in total.
Part 1: Start here
This is a six-week treadmill plan for the months when the weather is against you. It is built for people who can already jog or run about 20 minutes, three times a week, either outdoors or on a treadmill. By the end of Week 6 you will run 40 minutes at an easy effort on the belt, with a mix of speeds and inclines to keep it interesting, plus two short strength sessions a week.
Please read this first. This plan is general education, not medical advice. Check with your doctor before starting if you have a health condition, are pregnant, or are recovering from injury or surgery. Stop and see a doctor if you have chest pain or pressure, dizziness, fainting, a racing or uneven heartbeat that does not settle, severe breathlessness that does not ease when you slow down, or sharp pain in a joint, bone or tendon.
Why a treadmill plan is different
A treadmill is a good tool, and it has a few quirks.
- No wind, no weather. The belt moves under you, and there is no headwind. Most people set the incline at 1 percent to feel closer to outdoors.
- Pace is fixed. On the road, your speed drifts with how you feel. On a treadmill it does not, so it is easy to run harder than you should. We use effort first and the number second.
- Boredom is the real enemy. Forty minutes of the same view feels longer than forty minutes outside. The plan breaks each run into short blocks to keep your mind busy.
- Heat builds up. There is little cooling breeze. A fan, cool room and a water bottle matter.
What is in each part
- Start here
- Weeks 1 to 3
- Two short strength days
- Weeks 4 to 6 and your log
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Downloads included
4 printable pages: see the list
- Part 1: Start here
- Part 2: Weeks 1 to 3
- Part 3: Two short strength days
- Part 4: Weeks 4 to 6 and your log
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert.
We plan to ask a qualified running coach to review it. Until then it is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you.
How you get it
- In your libraryAfter you pay, it is in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
