Today for lunch I had a beast of a salad with a special kick 
Romaine lettuce with sliced radishes, a sliced jalapeno, kidney beans, salt and pepper. For snacking purposes I packed cherries, a veggie mix of zucchini and celery, and 365 brand rice cripettes (the sea salt flavor)
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Not very fond of running? Want to become a better runner, but don’t know where to begin? This is your workout!
When I was a new runner, it was very difficult to encourage myself to get on the treadmill and start my running workout. Eventually, I discovered that if I incorporated interval runs into my training, it was much easier for me to make strides! This interval treadmill workout is tailored especially for beginners and is only 20 minutes long! It will be over before you know it, so get up & start moving!
Beginner’s Running Interval Treadmill Workout
Set Incline to 1
* To clear up any confusion the workout should be read as follows: The first 3 minutes will be run at a speed of 3, the next 2 minutes (3-5) should be at a speed of 3.5, the next 2 (5-7) at a speed of 5.5, etc.
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Your lunch looks extra yummy today, probably because I am craving a salad beast!
I definitely want to start running again, and I think the interval workout you posted, may just get me to do that. 
You should definitely try it out! Let me know what you think
Your Beginner’s Running Interval Treadmill Workout sounds just my speed. I will try it out next time at the gym. Thank you for all your useful tips!
I love interval workouts. Love meaning I loathe them but love myself afterwards!
I love this workout! I’m really trying to get into running this summer, and want to continue it when I get back to school. You can’t really run outside there, so I definitely need some new treadmill workouts.
Also, I just found your blog, and also wanted to say hi!
What a veggie-full lunch!
Happy WIAW!
Thank you! It was my first week
Love the beginner run workout. I did things like that too when first getting in to running. Great balance between pushing the pace without going over.
And thanks for the comment on my guest post!
Intervals are KEY. They spice things up, and make me forget that I’m on the boring ‘ole treadmill! Happy training m’dear!
My thoughts exactly! Gotta love those intervals
Intervals really make your workouts more interesting/exciting. And it feels like they go by faster that way. Great advice! That salad looks great. Loving the spicy kick!
Thank you! However, the spicy kick was not as great as I thought it would be.. lol.
The jalapenos were just too much to handle!!
Woo, I did an interval run today on the treadmill too
LOVE the beginner workout. Always looking for ways to spice up my 10K training! Thanks
Awesome! So glad you like it
Good luck with training
I’ve been doing the beginners running interval now for two weeks and i am lovin it! thanks for running and fitness advice, i love reading your blog, thanks for everything
I’m so glad, Sara! Keep up the great work
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How long should I keep up with the Beginner level? I’m guessing until it doesn’t challenge me anymore?
Thanks!
You’ve got it
Keep up with it until you feel that you aren’t challenged, then move on to intermediate!
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Can’t wait to try this routine on my treadmill. Always looking for ways to mix it up. Thanks for posting!
Can’t wait to try this out. Needed something like this to help me start up and this looks pretty do-able! a gift to a new-ME hopefully
So for the interval work out. I see it says 1-3 minutes, 10-13 minutes etc. so what’s the best way to do it in intervals for the twenty minute work out?
It should be read as follows: for the first 3 minutes, the speed is 3. For the next 2 minutes (minutes 3 through 5), the speed is 3.5.
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I was wondering the same thing… all of those listed add up to a minimum of 105 min total.
I am going to try this starting this Saturday. I have always wanted to be a runner aka jogger but have been unsuccessful in any training I have done. This looks to be so different and something I may be able to handle with out getting discouraged. Wish me luck…………..? Thanks for the inspiration!
Can’t wait to try this routine on my treadmill. I’m so glad, Sara! Awesome! They spice things up, and make me forget that I’m on the boring ‘ole treadmill!
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I did this yesterday and I really enjoyed it! I just had one question. Do you have any interval training like this for an exercise bike? I want to alternate between the bike and the treadmill. Thanks again!
On your Beginner’s Running Interval Treadmill Workout, I was wondering if you complete the entire thing in one day or how exactly does this work?
Hi,
Sorry if this has already been answered but I can’t see it.
Is the speed in KPH or MPH?
Many thanks,
Dale
MPH
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Many thanks Brittany. The treadmills in my gym are all in KPH so I’ll have to do some maths.
sooo i have never ran on a treadmill before i usually do like an intense walk! ha but i am looking to start working out again and being really serious about it. this workout seems like it would be perfect and i am excited to start doing it! (:
Stumbled across your website! LOVE IT!
how many days a week should I do this program? Is it recommended that I do it every day? or every other day? Thanks!!
Would this also work on the eliptical? I do not have a treadmill. I can walk/run outside til winter hits.
I want to start jogging/running & need some inspiration. I had lost 50+ pounds 3 yrs ago & once I was where I wanted to be I started slacking. Now I am starting to see the weight slowly come back & i DON’T want that. I walk almost every day but think I need to push myself harder.
I am very off and on with my workouts. I do great for months, then fall off the wagon. I’m determined to get back into the swing starting Sept 1st AND will also be working hard to improve my diet. I’m a naturally thin gal but am planning a wedding that is roughly 9 1/2 months out and want to look toned and fabulous in my dress. Will start with this interval run (I need to run on a treadmill, after ACL reconstruction surgery last summer concrete isn’t my friend).
I’m signing up to follow your blog for continued inspiration with my exercise & diet plan. I would be thrilled to have you stop by my blog sometime. Simplyeclecticlife.wordpress.com. It’s an eclectic mix of topics but I do include healthy recipes, many that come from the bounty of my own garden!
Thanks for sharing your journey in fitness, food & faith. I look forward to being part of it!
Hilary
I am going into the air force in december and need to start getting fit. I just recently bought a gym membership which i’ve been using steadily for the past two weeks but being new to the whole exercise thing i’m having trouble coming up with my whole workout plan. so i’ve been sticking to just the treadmill and cycling (both of which i barely know what to do with) so i’m hoping this treadmill plan will help!
How many days a week do you suggest we do this program??
How many miles does this equal to?
I am going from literally couch to treadmill. Did 1 mile two days ago (half a mile at 3.5, quarter mile at 5, last quarter mile at 3.5). Today I used this but slightly modified as I think I’d fall off the treadmill at 6.5, and I did ran 1.5 miles in 22 minutes!
1 – 3 @ 3
3 – 5 @ 3.5
5 – 7 @ 5.5
7 – 8 @ 3.5
8 – 10 @ 6
10 – 14 @ 3.5
14 – 17 @ 5.5
17 – 22 @ 3.5
Maybe next week I’ll do it unmodified!
I loved the information in this article as well as the fun way you presented it! Thank you!! I’m heading for the treadmill ASAP!
I tried this “beginners” workout tonight, and I gotta say it doesn’t feel like a workout for a beginner. I had to quit after 30 minutes. I will try and modify it to a level I can work with. I’m not overweight, and I do taekwondo 4 times/week so maybe I’m just not used to cardio workouts? I won’t give up on it because as an ex cross country runner I know how beneficial interval training is.
But this workout is only 20 minutes long?
Using the minimum minute amount, here’s the math problem for you. 1 + 3 + 5+ 7+ 8+ 10+ 14+ 17 = 65 minutes.
Oh, I thought it meant that the first 3 minutes were a speed of 3, the 3rd-5th minute were a speed of 3.5, and the 5th to 7th were 5.5, etc. Therefore, only doing the workout for 20 minutes.
It does. You read it the right way, Jessica haha
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How many times a week should I do this workout? How often did you do it starting out?
How many times a week should I do this workout? How often did you do it starting out?
Hi I’m just trying to get back into shape after 4 yrs of cancer treatments. Is there any way to set the treadmill up to do this exercise. I always ran out living in the west coast, now I’m in Texas and it is too hot to run outside I the springs and summer.
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