Treadmill Workouts in Winter: Free Treadmill Training Plan

The treadmill is the perfect alternative for keeping up with your running training during the dark, cold months of winter. 

Even though many runners think it can get pretty boring, treadmill running actually offers some great benefits:

  • it allows you to focus on your running performance and improve your speed
  • it challenges your body in new way
  • it’s easy to adjust inclines and speeds to personalize your hill and interval workouts

treadmill training

Ready to start your treadmill training?

Below you will find a downloadable treadmill training PDF, treadmill workout videos, and answers to some common questions.





Can you replace all your runs with treadmill training?

Sorry, you can’t just switch out outdoor runs for treadmill training. You should use the indoor tool as a way to challenge your body in new ways and to add some variety to your running training.

How does running on a treadmill differ from running outdoors?

Running on a treadmill is different from running outside in several key respects. For example, your legs do not have to push off and propel your body forwards. Instead, the belt rolls away under your feet. This is good for improving stride frequency, but it is different than the sequence of movements usually made when running and works completely different muscle groups. This is why you should continue to do your endurance runs outside. It is the only way to ensure that your body doesn’t forget what it feels like to push off and drive your body forward. Plus, exercising outdoors is a great way to clear your mind and relax after a hectic day. It’s pretty hard to attain the same state of serenity surrounded by all the noise of the gym.

Expert tip:

You can add more variety to your winter training through a mix of interval and speed training on the treadmill and endurance runs outdoors.

Are you interested in training on the treadmill? Find out how with these 7 tips!


Sascha Wingenfeld Sascha, health trainer & active triathlete, has been coaching runners from beginners to professionals for over 10 years. "I love my job and I love running." View all posts by Sascha Wingenfeld