Remember that time I said I hate treadmills?
Well … I have another date with a treadmill today.
I run an hour to an hour-and-a-half on Saturdays and the last few Saturdays have been pretty crappy outside. I thought I’d take the opportunity to get a good interval workout in since I don’t normally do that when I run outside, and it really improves my speed.
Behold. I created another treadmill workout.
I definitely didn’t invent this workout. I think it probably was the brain child of some track coach somewhere. A high school friend and I ran a similar workout on the cross country course back in my hometown when I started running back in 2003 because we were trying to increase our speed.
This workout is set up in bursts of 1, 2, 3, 4, and 5 minutes of speed with 1-minute of rest between. It’s a good formula to adjust to a shorter or longer workout, or even shorter or longer periods of work and rest. Feel free to adjust if you feel like you could kick it a bit faster or need to slow it down. You’re going to be at this for an hour!
Distance Interval Treadmill Workout
Total time: 60 Minutes
| Time (minutes) | Speed (MPH) | Notes |
|---|---|---|
| 0:00–10:00 | 7-7.5 MPH | Warmup |
| 10:00-11:00 | 8 MPH | |
| 11:00–12:00 | 6.5 MPH | |
| 12:00–14:00 | 8 MPH | |
| 14:00–15:00 | 6.5 MPH | |
| 15:00–18:00 | 8 MPH | |
| 18:00–19:00 | 6.5 MPH | |
| 19:00–23:00 | 8 MPH | |
| 23:00–24:00 | 6.5 MPH | |
| 24:00–29:00 | 8 MPH | |
| 29:00–30:00 | 6.5 MPH | |
| 30:00–34:00 | 8 MPH | |
| 23:00–24:00 | 6.5 MPH | |
| 24:00–29:00 | 8 MPH | |
| 29:00-30:00 | 6.5 MPH | |
| 30:00–34:00 | 8 MPH | |
| 34:00–35:00 | 6.5 MPH | |
| 35:00–38:00 | 8 MPH | |
| 38:00–39:00 | 6.5 MPH | |
| 39:00–42:00 | 8 MPH | |
| 42:00–43:00 | 6.5 MPH | |
| 43:00–45:00 | 8 MPH | |
| 45:00–46:00 | 6.5 MPH | |
| 46:00–47:00 | 8 MPH | |
| 47:00–60:00 | 6.5 MPH | Cooldown |
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