Game Changing Treadmill Speed Workouts

This treadmill speed workout was truly game changing in my running. By incorporating just 30 minutes per week of this simple speed workout, I was able to shave 40 minutes off my half marathon PR! This treadmill interval workout is now a staple in my running plan.

No matter what season we are in, the weather somehow manages to present hurdles for us runners from time to time. Whether it’s a summer storm, icy roads, snow, or wind – throughout the year there are many times when running indoors becomes our best option. While I have never been a fan of the treadmill, I have discovered that it can actually be a huge asset to any training plan. The biggest advantage of running on the treadmill is the ability to control our speed – hello, speed workouts.

Related: Increase Your Speed – The Best 30 Minute Interval Run

A few years ago, I was forced to complete most of my runs on the treadmill due to some crazy winter weather. As I completed each scheduled run, I noticed how much easier it was to push myself during speed workouts on the treadmill (as compared to outside). No matter how much I avoid the treadmill, each time I convince myself to get on it I wind up running some of my most successful runs. Speed work has always been an area which I struggle with, but discovering the success I experience during treadmill speed workouts has been a game changer.

After a great deal of experimentation throughout the years, I have been able to narrow down the speed workouts which bring me the most success on the treadmill. This workout is so simple, but yet has made a massive difference. Adding 30 minutes of this speed workout per week to my training plan a few years ago allowed me to shave nearly 40 minutes off my half marathon PR. That is HUGE for someone who has run the same pace for years.

This treadmill speed workout was truly game changing in my running. By incorporating just 30 minutes per week of this simple speed workout, I was able to shave 40 minutes off my half marathon PR! This treadmill interval workout is now a staple in my running plan.

You can shorten or lengthen any of the recovery or warm up/cool down distances, but I like to keep them shorter (like the distances in the 3 mile workout) when I am feeling lazy and don’t want to get in all the extra mileage ;). The shorter workout is more intense because there is less time for a cool down between each interval, but I have found that this gives me the same benefits as the 5 mile workout because there are the same amount of intervals.

Related: How Running Less Mileage Has Made Running Feel Easier

It took some experimenting to figure out exactly what paces will allow me to recover and what paces will push me to my limits on the treadmill. Everyone is different, so take your time experimenting until your find the paces to which your body responds best. When I am running to recover or just wanting a super easy run, my go-to pace is between 10:30 – 11:00 minute miles. On the treadmill, my recovery pace is always 5.8 and my warm up and cool down pace is 6.0.

Whenever I am just getting into tempo workouts again, I start my run out at my warm up pace (6.0) and add .5 to that to get my first interval speed (in this case my first interval speed would be 6.5). For each recovery I set the speed back to 5.8, and then for the next interval I will add .1 to the speed of my previous interval (in this case my first interval was at 6.5 + .1 = 6.6 speed for interval #2). I continue to add .1 to each interval after that.

This treadmill speed workout was truly game changing in my running. By incorporating just 30 minutes per week of this simple speed workout, I was able to shave 40 minutes off my half marathon PR! This treadmill interval workout is now a staple in my running plan.

3 Mile Treadmill Speed Workout     

  • Warm-up:

    • 0.5 mile at easy pace (my treadmill speed = 6.0)
  • Interval #1:

    • 0.25 mile @ 10k tempo pace (my treadmill speed = 6.5)
    • 0.1 mile recovery (my treadmill speed = 5.8)
  • Interval #2:

    • 0.25 mile @ tempo pace + .1 speed (my treadmill speed = 6.6)
    • 0.1 mile recovery (treadmill speed for me 5.8)    
  • Interval #3:

    • 0.25 mile @ tempo pace + .2 speed (my treadmill speed = 6.7)
    • 0.1 mile recovery (my treadmill speed = 5.8)
  • Interval #4:

    • 0.25 @ tempo pace + .3 speed (my treadmill speed = 6.8)
    • 0.1 mile recovery (my treadmill speed = 5.8)
  • Interval #5:

    • 0.25 @ tempo pace + .4 speed (my treadmill speed = 6.9)
    • 0.1 mile recovery (my treadmill speed = 5.8)
  • Interval #6:

    • 0.25 @ tempo pace + .5 speed (my treadmill speed = 7.0)
  • Cool Down:

      • 0.5 mile recovery pace or slower (my treadmill speed = 5.8)

5 Mile Treadmill Speed Workout

  • Warm Up:

    • 1 mile at recovery pace
  • Interval #1:

    • 0.25 mile @ 10k tempo pace
    • 0.25 mile recovery
  • Interval #2:

    • 0.25 mile @ tempo pace + .1 speed
    • 0.25 mile recovery
  • Interval #3:

    • 0.25 mile @ tempo pace + .2 speed
    • 0.25 mile recover
  • Interval #4:

    • 0.25 @ tempo pace + .3 speed
    • 0.25 mile recovery
  • Interval #5:

    • 0.25 @ tempo pace + .4 speed
    • 0.25 mile recovery
  • Interval #6:

    • 0.25 @ tempo pace + .5 speed
    • 0.25 mile recovery
  • Cool Down:

    • 1 mile at recovery pace or slower

When I’m in the habit of running a speed workout each week, I’ll always look through my paces or record my treadmill speeds. When I record my speeds I make note of whether that felt like it was the absolute fastest I could go, or if I still had some left in the tank at the end of the workout. If I was still feeling pretty decent at the end of the workout, then the following week I would set the speed for my first interval .1 higher than the previous week (for example if my first interval was at a 6.5 this week, then next week I would start at a 6.6 and still increase each interval by .1).

These speed workouts have come to be some of my favorite runs each week. They are short, simple, and incredibly efficient. There’s nothing quite like speed workouts to help show you the progress you are making. Being able to run even just slightly faster the following week really increases my confidence and keeps me motivated. Enjoy these speed workouts, and feel free to add more intervals to the workouts to increase the distance if you prefer something longer!

Happy running, friends!

Want more speed workouts?

This treadmill speed workout was truly game changing in my running. By incorporating just 30 minutes per week of this simple speed workout, I was able to shave 40 minutes off my half marathon PR! This treadmill interval workout is now a staple in my running plan.

This treadmill speed workout was truly game changing in my running. By incorporating just 30 minutes per week of this simple speed workout, I was able to shave 40 minutes off my half marathon PR! This treadmill interval workout is now a staple in my running plan.

This treadmill speed workout was truly game changing in my running. By incorporating just 30 minutes per week of this simple speed workout, I was able to shave 40 minutes off my half marathon PR! This treadmill interval workout is now a staple in my running plan.

The game changing treadmill interval workouts that helped me increase my speed by nearly two minutes per mile. These treadmill running tips for interval training are perfect for beginners, or runners stuck in a rut. Revitalize your running routine with these simple workouts!

Treadmill Tempo Interval Workout

Treadmill Tempo Interval Workout

Tempo Run Treadmill Intervals

Tempo Run Treadmill Intervals

Tempo Run Treadmill Intervals

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Treadmill Speed Workouts for Runners

 

 

 

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