The treadmill can be very helpful  on days when the weather doesn't cooperate or the baby is napping upstairs. Done right, treadmill training will help you maintain and improve your fitness throughout the winter or days that your schedule is too busy and so you will be ready to race.

Build a routine that you will enjoy, turn on the TV, a good music or maybe both. One day do a steady run, the next do intervals. Never get locked into the same routine, otherwise your body is going to adapt pretty quickly and you won't get as much out of it." With that kind of improvisation in mind, here are five workouts that make the best use of a treadmill's programmable features.

Random Intervals

Mix distances, speed, time and inclination of the treadmill. This kind of workout is good to work different muscle groups. 

Speed intervals

You can use different trains, like 3 x 3 minute, doing 10seconds faster than your 3miles.

5 x 3 minutes, 1 mile fast -1 mile slow...........You can build several different workouts.

Tempo run

Target your pace and the treadmill will make sure that you will run same pace during the all workout.

Hills

Design your own terrain and you won't have to go down on the hill. Design inclination,  time and speed.

Sometimes I mix more than 1 train together, hills, speed........ so in this way you won't have any excuses that you don't have time or the weather is on your way to be fit.