Treadmill running. Who loves it? Anyone? Anyone? Treadmills have gained a more favorable opinion in the last couple of years thanks to group fitness classes that incorporate them (looking at your Equinox Precision Running, Mile High Run Club & Barry’s Bootcamp). But when it comes to running solo on a treadmill, many of us still struggle to stay motivated through the miles.
I’ve found that I do much better on the tread when I have a game plane. Put me on a tread to do steady miles and I’m bored out of my mind, spending most of the run trying to convince myself to keep going.
My favorite way to pass treadmill time is with an interval based routine. Not only does it keep me entertained, interval runs are one of the most efficient forms of cardio, burns more calories than a steady pace, and will make you a faster runner over time (source).
Fast-to-Slow Interval Treadmill Run
Below is one of my latest creations. Including warm up and cool down it takes just under 30 minutes to complete and is sure to get your heart rate up. This interval treadmill run starts with your fastest speeds and decreases throughout each set. If round 1 feels easy, I promise it will get harder as you go 🙂
A couple of tips on the workout:
Select your goal speeds for Fast, Medium and Recovery paces before you begin the workout. Avoid taking a “see how it goes” approach as that can easily lead to backing off when things get uncomfortable. Part of this workout is intended to make you uncomfortable!
For the full workout, aim to maintain the same Fast, Medium and Recovery paces that you set up at the beginning of the workout. It will become increasingly challenging each round as the intervals get longer. Make it your goal to stick with that initial speed.
Keep track of your minute between each set of 3 rounds. It’s easy to spend more than a minute jogging or walking. Part of the challenge is to keep your recovery between sets at a minute max.
If you complete the workout and aren’t feeling wiped out, next time you do it, increase your Fast, Medium and Recovery paces to increase the challenge!
Will you be doing this interval treadmill run this weekend? Happy running!
