Any treadmill exercisers willing to share

1. Warm up 5 min at normal walk, I Incline at highest setting (my gym it's 30%), start walking at 1mph, increasing .2 miles per hour each minute thereafter, up to 2.8 or 3mph. No holding on to the bars. Never hold on. Then go in reverse each minute reducing speed at 1 min intervals. Finish with a 5 min cool down. Some days I try to hold the highest speed for 5 or so min. Its harder than it sounds at that incline.

2. Warm up 5 min at 3mph, incline to 10%, run 1 min at 7-8mph, walk 1 min at 3.5 mph. Repeat 10-15 times then cool down 5 min.

If your treadmill doesn't incline that high, adjust speed to increase pace. Also, I listen to techno or dance with a 135+ beats per minute. Helps keep the pace of your foot striking to the beat.

Also, my speeds may not be for you if you just started. Just try the interval routine and adjust for yourself.

C25k by zen labs. And a knock out playlist ranging from country to pop to rock to foreign, anything that has a good best to keep me pumping.

I mainly run outdoors, but if im at a gym, I usually put it at 6:00 - 6:30 pace and run for an hr.

It all depends on you, what you are capable of doing. We all start at different stages. I started 4 months ago, and if I did 3 mph and up to 4 incline I was one happy girl , now I do up to 4 mph and get to the max incline on my machine. Do what you can. As for what I do while on treadmill is record from youtube "Coronation Street" ( I know, i'm weird) and watch those. I'm a few years behind so have some for awhile to watch. This is the only time I watch program, so it motivates me to get on when their is a good story line

I usually do a high intensity interval training. I sprint with an incline of 3.0 with a pace of 7 min a mile or sometimes 15 (maximum incline of the treadmill I am using) with a pace of 9 min per mile. I do it over and over again till I cannot do it anymore. The way I set it up is 30 sec heavy sprinting and 60 sec jogs.

I try to do a lot of variety and intervals. The treadmill is somewhat of a boredom challenge compared to running outside, but some days it works a lot better in my life. Changing up the routine is good for fitness and makes it more interesting.

A few I have done lately and enjoyed:

10 min easy aerobic pace - conversational
4 min aerobic max - should feel hard but not totally maxed out
1 min recovery walk
-repeat x 3 or 4 (or more)

8 min aerobic pace @ 1% incline
1 min hill bounding @ 4% incline
1min recovery
- repeat x 5 or 6
to see what hill bounding is, watch this video at 1:40
https://www.youtube.com/watch?v=owi2LUTopRE
it's harder than it looks

I do listen to music. I used to have a specific gym mix on my ipod but now I just listen randomly to all my music

For my home treadmill, sometimes I put my laptop on a shelf in front of it and watch "virtual run" or "virtual cycling" videos on youtube - like you're running through the Swiss alps or Ireland or something.

I do 10 sprints for 1 minute and 1 minute rest.

My treadmill has IFit which lets me run/walk different routes using Google maps and the treadmill automatically adjusts the incline to match the terrain. I love it and find it really motivating. This mornings run was along the coast of an island in the Norwiegen Sea. For those that don't have IFit, there is an app for tablets called Bit Gym that does almost the same thing. You can choose a route and it uses the backward facing camera in your tablet to estimate your speed as you profess along the route. It won't adjust the incline obviously, but still cool.