Treadmill runs don’t have to suck. Here are 3 workouts I use to actually build speed and endurance indoors: 1️⃣ Progressive Run Start easy and increase speed every 5 min until you hit tempo pace. 45–60 min total. Perfect for building aerobic strength and learning pace control. 2️⃣ Intervals 3 min hard / 90 sec jog × 6–8 rounds. Short enough to push the pace, long enough to hurt a little. Builds your VO₂ max and mental toughness. 3️⃣ Tempo Finishers 20 min steady tempo pace 5 × 45 sec fast with 6