Treadmill WorkoutsYour treadmill, with a plan.
Treadmill Workouts tells you exactly when to walk and when to run, from your very first run to a full hour. Pick a plan, press start, and follow along on any treadmill.
Free to download. 7-day free trial, cancel anytime.
Nine weeks from mostly walking to a 20-minute run.
This is the same session at the start and end of Couch to 5K, drawn to the same time scale. Each bar is one step of the workout: its width is how long it lasts, its height how hard it feels.
Built for people who find running hard.
Most plans assume you already enjoy running. These start where you are, with short runs and plenty of walking, and only ask a little more each week.
- You never watch the clock
- The app announces every change, "walk for 90 seconds", "run for 3 minutes", so you can look straight ahead, listen to music or watch TV.
- Works with any treadmill
- Home, gym or hotel. Set the speed on the machine and follow the plan. Treadmills with Bluetooth FTMS can send live speed and distance to the app.
- Every session is planned for you
- Eight programs from walking-only to a 60-minute run, each one a week-by-week schedule with a warm-up and cool-down built in.
- See your progress add up
- Workouts are logged automatically. Add distance, calories and heart rate, save to Apple Health, and stream heart rate from an Apple Watch.
Eight treadmill plans, from walking to 10K.
Each strip shows the last session of the plan, so you can see where it takes you.
Beginner
Can't Run?
4 weeks, 3 sessions a week. Build fitness.
A 4-week treadmill plan that starts with walking only. Incline walks build your fitness first, then your first short runs appear at the end of week 3.
Final session, 17 minutes. By the end: walking for up to half an hour with short runs mixed in.
Intro to Running
4 weeks, 3–4 sessions a week. Start running.
Four weeks of walk-run intervals for brand new runners. Start with one-minute runs and finish running for eight minutes at a time.
Final session, 25 minutes. By the end: running for 8 minutes at a time.
Couch to 5K
9 weeks, 3 sessions a week. Run 5K.
The classic 9-week Couch to 5K, built for the treadmill. Start with one-minute runs and finish with a 20-minute continuous run, three times a week.
Final session, 30 minutes. By the end: a 20-minute continuous run.
Zero to 5K
6 weeks, 3 sessions a week. Run 5K.
A faster six-week route to 5K for first-time runners. Begin with one-minute runs and build to running for 15 to 20 minutes at a time.
Final session, 43 minutes. By the end: running for 15 to 20 minutes at a time.
5K Endurance
6 weeks, 2–3 sessions a week. Endurance.
A 6-week treadmill plan for runners who can already jog for 5 to 10 minutes. Builds steadily to a continuous 30-minute run.
Final session, 35 minutes. By the end: a continuous 30-minute run.
Intermediate
Fat Burner
8 weeks, 3–4 sessions a week. Lose weight.
An 8-week HIIT-style treadmill plan with short hard runs and walking recoveries, plus steady runs. Three to four sessions a week.
Final session, 36 minutes. By the end: hard intervals of up to two and a half minutes, and a 25-minute steady run.
Speed Builder
6 weeks, 3–4 sessions a week. Run faster.
Six weeks of easy runs, interval sessions and a weekly long run to take time off your 5K. For runners who can already run 5K comfortably.
Final session, 36 minutes. By the end: hard intervals of up to five minutes, and a 45-minute long run.
4.7 out of 5 on the App Store.
From 87 ratings on the App Store (UK).
“This app really helps easing you into running with great plans and a weekly diary. I am loving it.”
“Helped improve my warm-up and warm-down routine. No more sore muscles — well, less sore anyway!”
Questions
What is Treadmill Workouts?
Treadmill Workouts is an iPhone and Android app with guided running plans for the treadmill. Each workout is a timed sequence of walking and running, and the app tells you when to change, so you can follow a structured plan without watching the clock.
Does it work with my treadmill?
Yes, it works with any treadmill, at home, in the gym or in a hotel. You set the speed on the machine and the app handles the timing. If your treadmill supports Bluetooth FTMS, the app can also read your live speed and distance.
Which plan should I start with?
If you cannot run yet, start with Can't Run?. If you can walk for half an hour but are new to running, choose Intro to Running or Couch to 5K. If you can already run for 5 to 10 minutes, try 5K Endurance. Fat Burner suits weight loss, Speed Builder a faster 5K, and 5K to 10K your first 10K.
Is Treadmill Workouts free?
The app is free to download and your first workout is free. The full plans are part of a subscription, which starts with a 7-day free trial you can cancel at any time.
How do I cancel my subscription?
Subscriptions are managed by Apple or Google. On iPhone go to Settings, tap your name, then Subscriptions. On Android open Google Play, tap your profile, then Payments & subscriptions. Cancel at least 24 hours before your trial or renewal date to avoid being charged.
Can I track my progress?
Yes. Every workout you complete is logged automatically, and you can add your distance, calories and heart rate afterwards. On iPhone, workouts can be saved to Apple Health, and an Apple Watch can stream your heart rate during a session.
Is it suitable for complete beginners?
Yes. Most of the plans are written for beginners, and Can't Run? starts with walking only. Every workout includes a warm-up and cool-down, and you choose speeds that feel comfortable for you.
Your first workout is free.
Then try every plan free for 7 days. Cancel anytime.