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
Treadmill Workouts home screen
“...helped to improve my warm up and warm down routine. No more sore muscles (well - less sore haha)!”
— Ian H
Treadmill interval workout in progress

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.

Intro to Running — 4 week plan

Gentle walk-run intervals for your first month on the treadmill — read the full schedule, then follow the same program with in-app interval coaching.

Read the plan

Can't Run? — 4 week plan

Walking-only to start, with running introduced from week 3 — build fitness without jumping in too fast.

Read the plan

Couch to 5K — 9 week plan

Walk-run intervals that build to a 30-minute run — read the full nine week schedule, then follow the same Couch to 5K program with in-app coaching.

Read the plan

Zero to 5K — 6 week plan

A slower build to a confident 5K — structured walk-run sessions for first-time runners.

Read the plan

5K Endurance — 6 week plan

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

Read the plan

Fat Burner — 8 week plan

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

Read the plan

Speed Builder — 6 week plan

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

Read the plan

5K to 10K — 8 week plan

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.