Treadmill Workout Spreadsheet

By Laura Moncur @ 5:00 am — Filed under:

Download Treadmill SpreadsheetSometimes 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.


30 Responses to “Treadmill Workout Spreadsheet”

  1. Starling Fitness » 2005 » April » 30 Says:

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  2. Audrey Says:

    this spreadsheet is a great tool! thanks

  3. Erika Says:

    I just recently stumbled on your site & love it! Especially the treadmill workout sheet! Thanks so much! Erika

  4. siobhan Says:

    i also find the specific MPH setting helpful! thank you!

  5. Kristine Desrosiers Says:

    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.


  6. Lucine Says:

    Thanks so much for this sample workout routine on the treadmill- it was exactly what I was looking for.

  7. XAVIER Says:

    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

  8. Kathy Says:

    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!

  9. Beverly Says:

    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.

  10. Cessie Says:

    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.

  11. annabel Says:


    The spreadsheet looks great but do you have it in metric?? Or know how to easily convert??

    Thanks! Annabel

  12. Laura Moncur Says:


    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

  13. JuliAnne Says:

    Could you make a 5 mile one for me? It could really help me to vary my yawn treadmill workout.

    Thank you!! JuliAnne

  14. Jennifer Says:

    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!

  15. Valerie Says:

    This is exactly what I’ve been looking for! Thank you so much.

  16. Nisha Sahay Says:


    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.

  17. Charlene Says:

    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.

  18. manasa Says:

    Thank u for this!it helps…

  19. Jennifer Says:

    Thanks for sharing the workouts you created!

  20. Stuart Says:

    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!!

  21. Laura Moncur Says:


    I’m so glad these spreadsheets have helped you! Congratulations on the weight loss!

    Laura Moncur

  22. Ramakrishnan Says:

    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

  23. Jose Says:

    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?

  24. Laura Moncur Says:


    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.

    Laura Moncur

  25. Bette Says:


    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

  26. Bette Says:

    Thanks for the spreadsheet, it really gives me a starting point to get back to my fitness program.

    Take care,


  27. Katy Says:

    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.

  28. Dean Says:

    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

  29. lynnettte Says:

    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

  30. Lauren Says:

    Wow! This is great and very helpful! I needed an organized schedule to follow or else I would procrastinate and it gives me something to think about when I’m running. This way I can look forward to the next day and track my times to see improvement! And, according to these other people that commented, they find your spreadsheet extremely helpful too, so keep up the creative ideas!!

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