Treadmill Interval Workout

Shake up your treadmill routine with this workout

Three people are exercising in a gym, they are running on the running track. Focus is on happy woman.
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Doing speed workouts, such as this interval workout, two times a week will help you become a stronger, faster runner. This workout also helps prevent boredom on the treadmill. Just make sure you set the incline at 1% to make up for the lack of wind resistance and simulate outdoor running conditions.

What's 5K Race Pace?

One of the benefits of treadmill running is that you can easily see how fast you're running.

But what if you're not sure what pace that should be?  The below workout requires you to run at your 5K pace for the work intervals. If you ran a 5K recently, use a pace calculator to determine what your race pace was, based on your finishing time. If you haven't run a 5K in the past couple of months, run at a pace you think you could sustain if you were racing for 3.1 miles. 

What's Easy Pace?

During the rest intervals, you should run at an easy pace, or conversational pace. An easy pace means that you should not be breathing hard and you can speak in complete sentences, without gasping for air. Easy pace can also be a brisk walk -- if you're not able to continue running without breathing hard, take a walk break before your next work interval.  

Treadmill Interval Workout

IntervalHow to Run
Warm upSlowly jog for 5 minutes.
Work Interval3 minutes at 20 seconds faster than your 5K race pace
Rest IntervalRecover (easy pace) for 3 minutes. 
Work Interval3 minutes at 20 seconds faster than your 5K race pace
Rest IntervalRecover (easy pace) for 3 minutes. 
Work Interval3 minutes at 20 seconds faster than your 5K race pace
Rest IntervalRecover (easy pace) for 3 minutes. 
Work Interval3 minutes at 20 seconds faster than your 5K race pace
Rest IntervalRecover (easy pace) for 3 minutes. 
Work Interval3 minutes at 20 seconds faster than your 5K race pace
Rest IntervalRecover (easy pace) for 3 minutes. 
Cool downSlowly jog for 5 minutes.


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