Intermediate Speed Medley Treadmill Workout

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.

treadmill

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

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2 thoughts on “Intermediate Speed Medley Treadmill Workout

  1. Pingback: Fit Tip Tuesday: Gearing Up for the Cold | Take Two

  2. Pingback: 8 Ways to Improve Your Race Pace | Take Two

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