Fartlek Treadmill Workout

Beat treadmill boredom with this speed workout

Runners on Treadmills in a Healthclub
Kris Hanke/E+/Getty Images

This treadmill workout is a fartlek workout that will not only help improve your speed but also help prevent boredom on the treadmill. It was designed by Mike Simon, a NSCA-certified personal trainer and cross-country/track and field coach in Westchester County, N.Y. The distance and speeds are best for intermediate runners, but you can change the speeds based on your running level.

Fartlek Workout Instructions:

IntervalFartlek Workout
Warm up5 minutes - walk/slow jog at 3.5 MPH, at a 7% incline.
One mileRun at 6.0 MPH, at a 1% incline.
Rest SetSlow it down to 5.0 MPH and run for 3 minutes. 
Work SetSpeed up to 6.8 MPH for 30 seconds.
Rest SetGo back to 5.0 MPH for 3 minutes.
Rest/Work SetsKeep repeating the 3 minute/30 seconds intervals until the clock reaches 25 minutes.
One mileRun at 6.0 MPH for another mile.
Cool downSlowly jog for 5 minutes at 3.5 MPH at a slight incline (5% to 7%).

After your cooldown, finish with some stretches or yoga poses.

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