3:3 Treadmill Interval Run
The 3:3 Treadmill Interval Run You’ll Actually Look Forward To
Grab Your Free Download
🏋️♀️ Printable Workout Guide – Save it, print it, sweat it out.
📥 Download PDF Guide
If you’ve been looking for a treadmill workout that’s simple, structured, and effective, this one is for you. The 3:3 Treadmill Interval Run is one of my favorite ways to get in cardio because it keeps things interesting without being overwhelming. You alternate between three minutes of running at a challenging pace and three minutes of walking to recover. The result? You’ll build endurance, and never feel bored staring at the treadmill screen.
Why I Love This Interval
• Time efficient: 30–35 minutes total, perfect for busy mornings.
• Beginner to advanced friendly: You can adjust your “fast” pace to fit your fitness level.
• Mentally easy to follow: Just focus on getting through three minutes at a time.
The 3:3 Interval Treadmill Workout
Warm-Up (5 minutes)
• Start with an easy walk at 2.5–3.0 mph.
• Use this time to loosen up and get your heart rate gradually climbing.
Intervals (Repeat 4–5 times)
• 3 minutes fast run → Zone 4 effort (think challenging but not an all-out sprint; 6.0–7.0 mph is common, but choose your pace).
• 3 minutes walk → Recovery pace, 2.8–3.3 mph.
Cool-Down (5 minutes)
• Finish with an easy walk, gradually lowering your speed until your heart rate comes down.
Total workout time: 30–35 minutes depending on how many rounds you complete.
Tips for Success
• Find your “fast”: This should feel like a push. Your breathing is elevated, but you can maintain it for three minutes.
• Stay consistent: Add this workout into your routine 1–2 times a week.
• Progress it: Once this feels comfortable, you can increase your running speed slightly or bump the incline for more of a challenge.
This workout is proof that treadmill sessions don’t have to be boring. By alternating running and walking, you’ll keep your energy high and your mind engaged the whole time.
Grab Your Free Downloads
🏃♀️ Printable Workout Guide – Save it, print it, share it.
📥 Download PDF Guide
✨ IG Story Template – Post it to your stories and tag me @shelbysaywhatblog!
📥 Download Story Template