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The Treadmill Running Plan For Weight Loss

Treadmill Running
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By Simon Gould

If you're struggling to lose weight then this plan is for you. Maybe you already exercise and can't shift the final pounds. You're not getting the body you want. Then follow this schedule because if you follow it by the letter (or number), then you will almost be guaranteed to lose weight if you consume a sensible diet as well.

This running plan assumes you can already run for 20 minutes, have access to a treadmill and strength/resistance equipment. If you're a total beginner our couch to 5k walk/run plan is for you. If you're quite overweight and feel you need just a walking plan then our walking plan for overweight beginners will be ideal for you.

The running part of the plan

The running part of the plan starts at 20 minutes and assuming you've done that already it shouldn't be a challenge. What we're going to encourage you to do is run slower. We're trying to lose weight and the minutes are going to rise. If you're exhausted after running for 20 minutes then you're running too fast. For weight loss, slow and steady wins the race.

We're introducing a long run. Make sure you have a day off after to help your body recover. As with your normal runs this needs to be taken slow. With more and more minutes you'll be burning a lot of calories. It will be increasing like you're training for a long race. The plan has easier runs during the week and a longer one at the end.

A lot of people will want to include speed work in your training. This helps you run faster and is a popular addition to a running plan. However, we're not including any speed work, tempo runs, intervals or anything that. This is because weight loss is the aim not achieving a fast time for a given distance.

Treadmill Running
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The strength training part of the plan

On some days we will include a strength or resistance day. This will only be once a week. We're not trying to get lots of muscle, it's designed to keep you burning calories when you're not working out. We get this by increasing your metabolism. Strength training once a week will give you a toned physique.

On a strength training day concentrate on the main muscle groups. Train them with just one set and push or pull the weight to failure in 8 reps. It may take you some time to determine the weight that causes failure but you'll find it after a few attempts. You're trying to increase muscle mass not become Arnold Schwarzenegger so don't worry that you're just doing 1 set.

The exercises I want you to do for the strength work are bench press (this works out your chest muscles and your triceps). A row or lateral pull down (this works you're back muscles and your biceps). And shoulder press, (this works your shoulders and triceps). That's the upper body done. It won't take much time and that's kind of the point.

For the lower body which we're training on the same day. This day is an all over strength workout that won't get you exhausted. Do a squat (this will work out your quadriceps, hamstrings and calves). And finally a deadlift (this will include the glutes, bottom). So overall a strength training day will incorporate 5 exercises and that is all you need to do to target your whole body. This will also get those calories burning in between workouts.

Treadmill Running
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Don't forget the diet

As you have some running behind you you're probably eating a bit more to fill the calorie deficit. This is a weight loss plan so a calorie deficit is what we want throughout. However, don't scrimp on food if you're very hungry. A healthy weight loss is 1 to 2 pounds a week. As the weeks pass by you will need to eat more on this exercise plan.

When you start lifting a lot during the strength training days especially as you plateau. You will find you can't lift any more. You will need to supplement your diet with some extra protein. This is even more important as the minutes rise on the running part of the plan. Whey protein is widely available and one scoop usually provides around 20+ grams of protein. This repairs tired muscles ready for the next workout.

The weight loss plan

During these runs especially with long ones make sure you have water with you. For runs under 60 minutes water is all you should need. We only advise 4 workouts per week in the plan. They are 2 normal runs, one strength day and 1 long run. As said before you need a complete day off after the long run because the minutes will rise.

Week 1

  • Workout 1 - Run 20 minutes
  • Workout 2 - Run 20 minutes
  • Workout 3 - Strength/resistance day
  • Workout 4 - Run 25 minutes
  • Total run time - 1 hour 5 minutes

Week 2

  • Workout 1 - Run 20 minutes
  • Workout 2 - Run 20 minutes
  • Workout 3 - Strength/resistance day
  • Workout 4 - Run 30 minutes
  • Total run time - 1 hour 10 minutes

Week 3

  • Workout 1 - Run 22 minutes
  • Workout 2 - Run 22 minutes
  • Workout 3 - Strength/resistance day
  • Workout 4 - Run 35 minutes
  • Total run time - 1 hour 19 minutes

Week 4

  • Workout 1 - Run 24 minutes
  • Workout 2 - Run 24 minutes
  • Workout 3 - Strength/resistance day
  • Workout 4 - Run 40 minutes
  • Total run time - 1 hour 28 minutes

Week 5

  • Workout 1 - Run 26 minutes
  • Workout 2 - Run 26 minutes
  • Workout 3 - Strength/resistance day
  • Workout 4 - Run 45 minutes
  • Total run time - 1 hour 37 minutes

Week 6

  • Workout 1 - Run 28 minutes
  • Workout 2 - Run 28 minutes
  • Workout 3 - Strength/resistance day
  • Workout 4 - Run 50 minutes
  • Total run time - 1 hour 46 minutes

Week 7

  • Workout 1 - Run 30 minutes
  • Workout 2 - Run 30 minutes
  • Workout 3 - Strength/resistance day
  • Workout 4 - Run 55 minutes
  • Total run time - 1 hour 55 minutes

Week 8

  • Workout 1 - Run 30 minutes
  • Workout 2 - Run 30 minutes
  • Workout 3 - Strength/resistance day
  • Workout 4 - Run 60 minutes
  • Total run time - 2 hours

Week 9

  • Workout 1 - Run 30 minutes
  • Workout 2 - Run 30 minutes
  • Workout 3 - Strength/resistance day
  • Workout 4 - Run 65 minutes
  • Total run time - 2 hours 5 minutes

Week 10

  • Workout 1 - Run 30 minutes
  • Workout 2 - Run 30 minutes
  • Workout 3 - Strength/resistance day
  • Workout 4 - Run 70 minutes
  • Total run time - 2 hours 10 minutes

As you can see it's a slow build up weekly for 10 weeks. If you've got this far you should be eating a bit more than when you started. You need protein after the strength day and the long run. Weight loss should be something you've experienced for many weeks now. Once you've got to your ideal weight you can keep exercising as it's doing you good. But don't have a calorie deficit anymore. Make sure you eat when you're hungry.

If you fancy taking it further then we recommend leaving the normal run days at 30 minutes to maintain your fitness level. Otherwise your long run can increase further by 5 minutes at a time. If you have a race scheduled then modify the plan so that you run your race distance the week before the actual race, then taper off. That's it, we hope you've achieved your weight loss goals with this workout and are enjoying a new revitalized you.

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Meet The Author

Simon Gould

I'm Simon Gould. I've been around treadmills my whole life. From running on them at an early age to working in treadmill dept's of national stores. I've run outside and I've run on treadmills and I prefer running on treadmills. I still run on one nearly every day and love it.



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