When the weather is rough sometimes things just need to happen inside. While the track is generally the best location for interval training, it can happen anywhere. Treadmills aren’t the end of the world, in fact, they offer great control options.
Below is an intermediate – advanced treadmill speed workout. The concept is simple: it’s a reverse ladder (work distances get shorter) with increased speed.
A few important notes:
- This workout is written according my own pace. Adjust to be sure you are able to do each phase comfortably and based on your own habits.
- Just like any other workout, be sure a doctor approves your regimen. They can tell you what you’re body is ready for, jumping into something too soon, or at the wrong level can lead to injury.
- Be sure to throw dynamic stretches into the mix before your workout, with static stretching after. This is a best practice for any running plan.
Having said that, here goes:
Intermediate Speed Medley Treadmill Workout
|
Lap Number |
Speed (mph) |
Notes |
|
1-6 |
6.6 |
Easy distance pace |
|
7-8 |
9.0 |
|
|
9-10 |
6 |
Resting pace |
|
11-12 |
9.0 |
|
|
13-14 |
6 |
|
|
15 |
9.5 |
Faster than earlier intervals |
|
16 |
6 |
|
|
17 |
9.5 |
|
|
18 |
6 |
|
|
19 |
10 – 6 |
Half lap all out, half lap at rest |
|
20 |
10 – 6 |
Half lap all out, half lap at rest |
|
21-22 |
6 |
Recover |
|
23-24 |
4 |
Walk it out |
|
Total: 6 Miles |
|
|
Take Two 