Walking is an effective endurance exercise and helps strengthen your heart. You can improve your walking endurance by adding extra minutes to your walk weekly and by switching your pace from fast to slow during your walk. Walking on a treadmill gives you the advantage of speed, distance and climate control, so there is no reason to miss your walking workout.
Add Five Daily
The add five daily treadmill walking workout increases your minutes gradually to help you increase your aerobic endurance. Begin your first day with a five-minute walking warm-up on the treadmill at an easy to moderate pace. After the warm-up, increase your pace to intermediate to intense for 10 to 15 minutes. Keep your stride long and swing your arms naturally. Follow with a five- to eight-minute cooldown walk at an easy to intermediate pace. Repeat this exact routine daily adding five minutes on to your main walking section every other day until you work up to a full hour. Keep your incline at zero for this workout.
The 2,000-Calorie Burn Treadmill Walk
This workout increases your endurance through interval training. Begin with a five minute warm-up walking at an easy to moderate pace. Continue into your main walking section by increasing your pace to moderate for five minutes, then follow with a three-minute brisk intense walk. Bring your pace back to an intermediate pace and increase the treadmill incline to 3 percent for five minutes. Increase the treadmill incline to 6 percent and walk at an intermediate pace for three minutes. Bring your incline back to zero and increase your pace to a brisk intense walk for five minutes. Repeat this sequence one more time and follow with a five- to eight-minute cooldown walk at an easy pace.
20-Minute Treadmill Routine
The 20-minute treadmill routine sculpts your glutes and legs and increases strength and endurance. Begin with a five-minute warm-up, walking at an easy pace and a long stride on 4 mph with an incline of 3 percent. Keep your pace the same and increase your incline to 8 percent for two minutes, down to 4 percent for one minute, up to 10 percent for two minutes and down to 5 percent for one minute. Continue your pace of 4 mph and increase your incline to 12 percent for two minutes, down to 10 percent for one minute and up to 12 percent for one minute. End this workout with a five-minute pace at 4 mph with an incline of 2 percent.
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