It’s that time of year that everybody is magically all of a sudden concerned with their health and fitness: January!
I’m not immune to this trend, but I prefer to exercise outdoors, but January is COLD! Enter the dreaded treadmill.
Did I mention that I HATE TREADMILLS? I would rather be out in the -10°F weather (done that) with ice pellets hitting me in the face (done that too). However, treadmills are great for working out when it’s cold outside. And they let you control speed and incline. Plus, pushing an incline or speed button every quarter mile can keep boredom at bay!
Did you know that interval training is good to help you speed up your pace?
At least that’s what Runner’s World says. So I did an interval workout today, and I’m sharing it with you in case you might want to try it out. You don’t have to go as fast (or slow) as me—you can even walk it. Do what you’re comfortable doing! As always, I’m not an expert, just a lady who likes to keep her body moving.
The Workout
| Time (minutes) | Speed (MPH) | Notes |
|---|---|---|
| 0:00–3:00 | 6.5 MPH | Warmup |
| 3:00–4:00 | 8.5 MPH | |
| 4:00–5:00 | 6.5 MPH | |
| 5:00-7:00 | 8.5 MPH | |
| 7:00–8:00 | 6.5 MPH | |
| 8:00–11:00 | 8.5 MPH | |
| 11:00–12:00 | 6.5 MPH | |
| 12:00–16:00 | 8.5 MPH | |
| 16:00–17:00 | 6.5 MPH | |
| 17:00–22:00 | 8.5 MPH | |
| 22:00-25:00 | 6.5 MPH | Cooldown |
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Steph A
6.5 mph would be on the high end of exertion for me. 😛 Also, i LOVE treadmills because i can watch TV and/or listen to my music loudly and don’t have to worry about dogs, weather, cars, pervs, or terrain.
Charlie Nehl
I’ve done a few interval (fartlek) workouts on both the tread and outside. My tread workout was more like 6.0 to 10 mph alternating every minute for like 16 mins with a few min warmup and cool down at 6.5. They can really improve your short distance times (5k) really well.
Charlie Nehl
Charlie NehlMy last outside run was 6.3m in 55.5 mins, and that’s really fast for me. anything over 4 miles I try to 10 min pace it. I’m working on trying to get my 5k time down in the 21-23 min range this year (as well as prep for Warrior Dash and Tough Mudder).
chimes
Charlie NehlWay to be! I haven’t really been running anymore. To the point of not being able to call myself a runner. It doesn’t help that my nike+ doesn’t sync with the website and show me my workouts anymore. I need to pick a race and train for it. I might do a 10K and see if I can speed that up. I think my 10K record is 51 minutes, and I know I can do better than that if I try. 🙂
Dana
Awesome. I could really use this to push myself! you should have buttons for pinning/tweeting so i can save/share this post for my next workout!
Dana
chimes
DanaDana: the social share button is on the side (just says “share”). I used to have the buttons at the top and bottom of my post but opted to remove them because they were cluttering up the page, and they kept breaking the layout of the blog with their code. I figured I’d rather have people be able to read the posts and take the extra effort to share if they really wanted to share. I might lose out on some facebook likes or tweets, but I’d rather the user have a good experience here. Thanks again for stopping by!
Also, if you get the chance, I post tons of workouts (like this one) to my Pinterest on the “SWEAT // Guns and buns of steel” board.
Distance Interval Treadmill Workout – Chimes by Design
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