Top Ten Treadmill Workouts to Increase Run Speed

We’ve discussed a number of indoor workouts before, like these indoor bike workouts and this one on building a home gym for less than $100.

Treadmill Hurricane (35min)

Warm-up: 10min w/ 4x 30 sec pick-ups of increased speed

Main Set: 10x30sec at max speed and max incline. Careful decrease speed after each intensity to a 1min jog, then increase speed for the next interval.

Cool-down: 10min decreasing speed to a walk

 

Treadmill Tempo Hills (40min)

Warm-up: 10min w/ 4x 30 sec pick-ups of increased speed

Main-Set: 3x 5min “hill climbs” at 5-7% treadmill incline. Heartrate/ effort should be in zone 4. Lower incline to 0-1% for a 2min jog recovery after each interval.

Cool-down: 10 minutes

 

Treadmill 12x1min Hills (45min)

Warm-up: 10min w/ 4x 30 sec pick-ups of increased speed

Main set: 12×1 minute, alternating at a 4 percent grade, a 4.5 percent grade and a 5 percent grade.

The interval at 4 percent should be moderate, the effort at 4.5 percent should be moderately hard, and the interval at 5 percent should be hard. Try to run faster with each set of three. 1min of recovery in between each interval.

Cool-down: 10 minutes easy.

4x5min Tempo (50min)

Warm-up: 15min w/ 4x 30 sec pick-ups of increased speed

Main Set: 4 x 5min in Zone 4 (hard/tempo) Heart rate and pace. 1min recovery between each interval.

Cool-down: 10min decreasing speed to a walk.

 

Fartlek Intervals 8×1’s/Z3 (50min)

Warm-up: 15 minutes increasing intensity

Main Set:

10 minutes Zone 3 (moderate) heart rate and pace.

7×1 minute fartlek intervals with 1 minute recover between intervals

Cool-down: 10 minutes

 

Run Speed 1min/1min Easy (55min)

Warm-up: 15 minutes increasing intensity to max for last 3 minutes

Main set:

1 minute hard, 1 minute easy. Repeat 10 times.

Ensure the hard is sustained max effort, the easy should be jog/walk.

Cool-down: 15 mins easy

 

Treadmill 2x2x2 (55Min)

Warm-up: 10min w/ 4x 30 sec pick-ups of increased speed

Main set: 2min Hard then 2min Easy for 35 minutes at 2% treadmill incline.

Cool-down: 10 minutes easy.

 

3min best effort (60min)

Warm-up: 20 minutes increasing intensity

Main Set:  5×3 minutes at best effort, with three minutes rest between each.

Cool-down: 10 minutes of easy running.

 

Building Tempo (60min)

Warm-up: 20 minutes w/ 4x 30 sec pick-ups of increased speed

Main Set: 10 min in HR Z3, 10 min in HR Z3/Z4, 10 min in HR Z4

Cool-down: 10 min easy jog

 

3x5K Progression (65-90min)

Warm-up: 5K (3.12 miles) easy

Main-set:

Build to Zone 3+ over 5k

3 min easy walk then perform a 5K at max pace, aim for a negative split!

Cool-down: 5min of easy jogging