Buy Walking VideosTreadmill Workout Spreadsheet
Sometimes I make time fly on the treadmill by changing the speed or incline every couple of minutes. Other times I want to finish a certain distance within the time that I have to exercise. The way that I have done this in the past is to use Microsoft Excel (a spreadsheet program) to calculate how fast for how long I would have to go to complete the distance that I want.
Download this Treadmill Spreadsheet if you’d like to try it.
There are a total of 9 workouts. All of them are 30 minutes long including a warm up and cool down of two minutes apiece. Since my treadmill starts the timer at zero and counts up, the “Reading†column is what the treadmill should read when I change the incline or speed. I used these workouts when I was training for a 5K last year and I found them helpful.
When I read Runner’s World, they would always talk about Interval workouts or Hill workouts, but they would never talk in specifics. They would say things like “Run at 70% of your 5K speed,” which really didn’t help me. I wanted to know the specific MPH to set the treadmill to and when to change it. I ended up making my own treadmill workouts using this spreadsheet.
You may be more of a beginner or more advanced than these workouts, but they could still be helpful to you. The formulas will still calculate the distance, if you change the speed. Play with it a little bit and you can make this work for you. I hope you find it as helpful as I have.
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March 27th, 2005 at 6:03 pm this spreadsheet is a great tool! thanks
April 27th, 2005 at 6:03 am I just recently stumbled on your site & love it! Especially the treadmill workout sheet! Thanks so much! Erika
March 31st, 2006 at 2:02 pm i also find the specific MPH setting helpful! thank you!
May 23rd, 2006 at 9:04 am Thank You! I have the running book you are talking about. I just ran a 7.46 mile race and could not go very fast. It took me 1 1/2 hours like the last 2 years. I hope to be faster next year. I am not a runner, but I want to be. Running is fun when I can do it! Thank you for the spreadsheet. I just printed it out and will use it daily/weekly. I believe you just helpmed me with my running and love for running. Kristy
November 1st, 2006 at 10:39 am Thanks so much for this sample workout routine on the treadmill- it was exactly what I was looking for.
November 10th, 2006 at 7:06 am This spreadsheet is awesome, i dont have to use a notebook, and I can maniputlate the data in access and use it as a progres chart. Thank you so much for your creation but most of all sharing it for free. Xavier
November 18th, 2006 at 9:12 pm I actually have been working with zerox copies of routines cut out from magazines, and just put them on a similar Excel spreadsheet earlier tonight! I am going to add the distance the next time I complete each of my 4 routines and will also try your routines. I have 5 and 6 mile routines, too. Thanks!
December 7th, 2006 at 2:23 pm Thank you so much for starting me on my way to a 5K! I am wanting to join my dad running them ,but I am in worse shape than him at 56. I am just now starting to jog on the treadmill so I will be starting your runs soon. I was having the same trouble you were trying to find out how to “spacificly” train for a real run. Again thank you. I could have never had the patients to make a plan. You did a great job.
December 16th, 2006 at 12:24 pm I tried the very first of nine programs…since I’m new at this I apologize if I ask things that seem obvious….but is each workout done for a week, for a total of 9 weeks of training? and is the whole idea of varying between hills, intervals etc to simulate outdoor terrain even if the 5k I plan on running is flar land ? Any advice would be extrememly helpful.
January 7th, 2007 at 4:11 pm Hi, The spreadsheet looks great but do you have it in metric?? Or know how to easily convert?? Thanks! Annabel
January 8th, 2007 at 12:13 am Annabel, I’m sorry, I don’t have it in metric yet. I don’t really know the conversions. I keep thinking I should do something for metric because so many races are in kilometers, but I haven’t done it yet. As soon as I do, I’ll post it on Starling Fitness, so keep reading us each day. Thanks, Laura Moncur Starling Fitness
March 6th, 2007 at 1:11 pm Could you make a 5 mile one for me? It could really help me to vary my yawn treadmill workout. Thank you!! JuliAnne
March 7th, 2007 at 10:38 am Hey this was really helpful. I can not run for long distances, and I training for a 6 day climb, so I am trying to come up with some more hill and fast walking workouts, these are a great place for me to start, thanks!
November 1st, 2007 at 8:58 am This is exactly what I’ve been looking for! Thank you so much.
November 15th, 2007 at 12:06 pm Hey, I was going to gym before, but couldn’t take enough time out of my busy schedule these days & i got a new treadmill 3 days back… N this excel sheet is very very helpful.. Thank you soooo much for sharing it.
January 4th, 2008 at 11:11 am GREAT! Just what I was looking for to juice up my treadmill workouts. Since you gave it to us in Excel I can just make my adjustments as I get stronger. Happy New Year.
January 8th, 2008 at 5:40 pm Thank u for this!it helps…
February 6th, 2008 at 10:43 am Thanks for sharing the workouts you created!
February 4th, 2009 at 2:54 pm I’ve been using this method for about three years now and absolutely love it. I work out during lunch and the 30 min routine is perfect. By combining this interval workout with weight training and better eating habits, I’ve lost 40 lbs and nearly 10% body fat over the last three years!!
February 5th, 2009 at 9:43 am Stuart, I’m so glad these spreadsheets have helped you! Congratulations on the weight loss! Laura Moncur
March 13th, 2009 at 2:00 pm Thanks for the workout spreadsheet…I have been doing the treadmill workout for 1 hour every alternate day.. but finding little results… Hope this sheet will enhance my will-power and be able to maximize my workout results. Thanks. Ramakrishnan
April 20th, 2009 at 12:12 am Hi..thanks a lot for the spreadsheet..Hope this sheet improves my workouts..Just want to know is this sheet for 9days at a stretch?
April 20th, 2009 at 10:49 am Jose, No, these workouts are just various workouts that I created for myself. They aren’t meant to be a specific routine that you follow. You’re supposed to use them as a guide for making your own sheets. Best, Laura Moncur
May 13th, 2009 at 12:47 pm Hi, Thanks, these sreadsheets really help, I’m just starting out and wasn’t sure what to do so I’m glad I happened on your site. Take care, Bette
May 13th, 2009 at 12:54 pm Thanks for the spreadsheet, it really gives me a starting point to get back to my fitness program. Take care, Bette
December 7th, 2009 at 7:25 am Thank you so much for the spreadsheets. I’ve been trying to move from 2×15 minute miles to 3×10 and this is perfect.
August 28th, 2010 at 10:46 pm This spreadsheet is totally awesome! Thanks!! I guess ill be open and truthful here. Doctors looked at me several weeks back, you have cancer. And I was too overweight to have the surgery safely. So I was told the best way to lose the weight was walking. I could go out everyday around the block and whatnot. But my Dad had just purchased a brand new treadmill! I started using it everyday and soon figured that I needed a plan. And then I found your site and your plan! Thank you for the spreadsheet!! Now I can plan my workouts and calculate my weight-loss. So far iv lost nearly 50 pounds and I feel amazing! I still have abit to go but then ill be cancer free! Thanks again!! Dean Finlay
November 10th, 2010 at 5:50 pm Hi, this is awesome. I was looking around to get some new fresh ideas to keep my mind busy while on the treadmill. Thank so much for share this great tool!! Lynnette