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Speedwork on a treadmill

GiaspoGiaspo member
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in Getting in Shape
After a long hiatus I've started to run again and am training for a marathon relay in May. I've done long races in the past and had success adding speedwork and tempo runs to my training. However, it's all been outside (I live next to a great, flat path that's marked). Has anyone done speedwork on a treadmill? Any tips or workouts to share? I was thinking of trying a few short distance intervals like 400s with a 2 min rest in between. Thanks so much!
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Re: Speedwork on a treadmill

  • medicaprilmedicapril
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    I have done speedwork on treadmils quite a bit (partly because I get bored on a treadmill so it inevitably turns into a speed workout!!)

    I like to do run/walk or run/jog intervals.  I will walk for 60 seconds at a 3.8 or 4.0, then run for 2 minutes at about an 8.5, then repeat the cycle for a few miles.  I'm sure there are a million different pace combinations you could do, but this is the one I do most often- though I do change it up a little from time to time based on how long I've been out of running.  I might start with 2 minutes of walking and one minute of running and work my way back to a longer run and shorter recovery.

    Good luck!
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  • anna.oskaranna.oskar member
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    i just pinned this yesterday to give it a try.  Maybe it will help:

    http://pinterest.com/pin/104849497544409465/

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  • arwoarwo
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    I've done speedwork on the treadmill a few times; I didn't do anything qualitatively different than I would have on the track. There's no reason not to do whatever you would do outside.

    One thing to be careful of is pacing, however--you need to run a little faster (or at a greater incline) on the treadmill to get an equivalent workout. Here is the converter that I use to find the correct speed:

    http://www.hillrunner.com/training/tmillchart.php

    So, for example, if I wanted to do mile repeats at 6:25 pace, I set the incline on treadmill at 1% and the speed at 9.4.

    Good luck!
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  • silvermist7silvermist7 member
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    In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_speedwork-treadmill?plckFindPostKey=Cat:Wedding BoardsForum:238Discussion:dab75596-1c50-4d86-80f2-f2700b45fdcfPost:2f192694-70fe-46c4-ae2a-57caa16c6b9b">Re: Speedwork on a treadmill</a>:
    [QUOTE]i just pinned this yesterday to give it a try.  Maybe it will help: <a href="http://pinterest.com/pin/104849497544409465/" rel="nofollow">http://pinterest.com/pin/104849497544409465/</a>
    Posted by anna.oskar[/QUOTE]



    I like this. I clicked on the oiginal link and they also have a beginners and intermediate workout. Hmm, now I don't know if I want to stick to couch to 5k or switch to this. Decisions, decisions...
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  • iloveu4everiloveu4ever member
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    That is my problem too it is too cold

     
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  • anna.oskaranna.oskar member
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    In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_speedwork-treadmill?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:dab75596-1c50-4d86-80f2-f2700b45fdcfPost:74670558-06b0-476b-9e3b-d61ac89abdb0">Re: Speedwork on a treadmill</a>:
    [QUOTE]That is my problem too it is too cold
    Posted by iloveu4ever[/QUOTE]


    Who said it was too cold?  i think she said her problem was finding some kind of interval schedule for speed training on a treadmill.
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  • lbarr088lbarr088
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    I usually do a five minute "rest" at a comfortable but brisk pace then for the next five minutes increase to a 9.0 after each minute.  At the 10 minute mark where I am at 9 or around it I go back to the five minute brisk pace.  I do this for about 40 or so minutes.  
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  • mercy4mercy4
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    In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_speedwork-treadmill?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:dab75596-1c50-4d86-80f2-f2700b45fdcfPost:4d44bf43-e0ce-499a-866b-f082fe0ea488">Re: Speedwork on a treadmill</a>:
    [QUOTE]In Response to Re: Speedwork on a treadmill : Who said it was too cold?  i think she said her problem was finding some kind of interval schedule for speed training on a treadmill.
    Posted by anna.oskar[/QUOTE]

    <div>Hahaha it is a little cold though ;-)</div>
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  • anna.oskaranna.oskar member
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    In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_speedwork-treadmill?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:dab75596-1c50-4d86-80f2-f2700b45fdcfPost:6c709092-a1ab-41c3-82dc-06df610d5779">Re: Speedwork on a treadmill</a>:
    [QUOTE]In Response to Re: Speedwork on a treadmill : Hahaha it is a little cold though ;-)
    Posted by mercy4[/QUOTE]

    Nah, I'm in South Dakota.  It's normally -30F this time of year.  it's been downright warm lately.  As weird as that is.  We don't even have snow and i'm starting to wonder if it's a sign of the apocalypse.. or global warming  ;)

    I just had to comment on the randomness.
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  • lbarr088lbarr088
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    In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_speedwork-treadmill?plckFindPostKey=Cat:Wedding%20BoardsForum:238Discussion:dab75596-1c50-4d86-80f2-f2700b45fdcfPost:aff21979-93d4-453e-9e25-03da82e5d9e1">Re: Speedwork on a treadmill</a>:
    [QUOTE]In Response to Re: Speedwork on a treadmill : Nah, I'm in South Dakota.  It's normally <strong>-30F</strong> this time of year.  it's been downright warm lately.  As weird as that is.  We don't even have snow and i'm starting to wonder if it's a sign of the apocalypse.. or global warming  ;) I just had to comment on the randomness.
    Posted by anna.oskar[/QUOTE]

    <div>Yikes!  To think I complain when it reaches the single digits here.  </div>
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  • mrsrutkowskimrsrutkowski member
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    I found this workout in a magazine once - You warm up for 5 minutes at a jog and then go to your normal pace for 1 minute (example: 6.5 mph).
    After that minute you would alternate between 6.5 and a higher speed (example: 7.9 mph or whatever your target is). You do 15 secs high, then 15 secs normal. 30 secs high, 30 secs normal, 45 high, 45 normal and keep increasing the time until you get to 2 minutes and then work your way back down by 15 second intervals.
    I love this workout because it makes the time fly by, the intervals are short enough that you don't feel like you're dying, and you get a great speed workout in.
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  • GiaspoGiaspo member
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    Thanks everyone! I really appreciate all of your suggestions. I don't mind running in the cold... my issue is that it gets dark before I get home from work and the path isn't lit. However, after hearing about those temps in SD I sure won't complain when it's 10 degrees here!
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  • kristinanddankristinanddan member
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    The ultimate butt kicker:

    - 3 minutes at 5k pace
    - 3 minutes recovery jog
    - 2 minutes at slightly faster than 5k pace
    - 2 minutes recovery job
    - 1 minute all out
    - 1 minute recovery jog

    - Repeat 3 times
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