Indoor running

Treadmill Workouts

Guided treadmill workouts and running challenges. Suitable for all runners: all you need is a treadmill.

Download on the App StoreGet it on Google Play

Free 7-day trial. Cancel anytime.

Couch to 5K program preview showing the first week’s walk-run session
Fat Burner treadmill program preview
Treadmill Workouts home screen with today’s session and weekly streak

Run with a plan

  • Walk-run plans

    Ease in with walk-run intervals, from your first jog to a one-hour 10K.

  • Clear segment cues

    Every walk and run segment is called out, so you’re not watching the clock.

  • Plans for every goal

    Couch to 5K, fat burning, speed and endurance plans.

  • Track your progress

    Completed sessions are logged so you can compare week to week.

...helped to improve my warm up and warm down routine. No more sore muscles (well - less sore haha)!
Ian H
Treadmill interval in progress with the current walk or run segment and time remaining

Get started

Start today on your journey to a fitter you

Experience the benefits of the treadmill using safe and effective routines. Build fitness and lose weight with running and walking.

Free workout guides

Read the full plan, then follow it in the app with every session coached for you.

4 week plan

Intro to Running

Gentle walk-run intervals for your first month on the treadmill.

Read the plan ›

4 week plan

Can’t Run?

Walking-only to start, with running introduced from week 3.

Read the plan ›

9 week plan

Couch to 5K

Walk-run intervals that build to a 30-minute run.

Read the plan ›

6 week plan

Zero to 5K

A slower build to a confident 5K for first-time runners.

Read the plan ›

6 week plan

5K Endurance

Walk-run mix to build 5K stamina, for runners who can already jog 5–10 minutes.

Read the plan ›

8 week plan

Fat Burner

HIIT-style treadmill intervals for calorie burn, three to four sessions per week.

Read the plan ›

6 week plan

Speed Builder

Four runs per week with speed work, for runners who can already cover 5K.

Read the plan ›

8 week plan

5K to 10K

Progress from a comfortable 5K to a one-hour 10K with three guided sessions per week.

Read the plan ›

This app really helps easing you into running with great plans and weekly diary. I’m loving it.
Louise C Nellis

Questions? Answers.

What's included in the training plans?
Each training plan includes multiple weeks of workout schedules and progression tracking to help you reach your goals safely and effectively.
Do I need any specific equipment?
Each app is designed to work independently of any hardware brand. For example, Rowing Machine Workouts requires access to a rowing machine, but it does not matter which model you use.
How do I track my progress?
The app automatically logs your workouts, tracks metrics over time, and provides visual charts to show your improvement. After each session you can add details such as distance or average heart rate.
Is there a free trial available?
Yes. Each app offers a 7-day free trial so you can explore all features before committing to a subscription. You can cancel at any time.
What if I'm a complete beginner?
Perfect. Beginner programs start from the basics and gradually build your fitness and technique with clear guidance on how hard to push during each workout.
Can I change or cancel my subscription?
Yes, you can manage your subscription through your device's app store. For Apple devices go here. For Android devices go here.

Your next run starts here

Start your free 7-day trial today.

Download on the App StoreGet it on Google Play