Another Goodie: Interval Running on the Treadmill

Here is my second post about interval running on the treadmill. I should've set my machine at a 1% incline for the entire duration of the workout, but my treadmill gets all squeaky (super duper loud and bouncy) when it's on 0.5 and 1%, so I decided to scratch that and run at a 0 incline. It's weird that it does that because it'll do okay on 6% incline. Maybe I'll have handyman Trey investigate.

Before starting, I had an idea of the pace I wanted to run, but once I got going I adjusted my speed as necessary. For example, I felt comfortable warming up and cooling down at a 10 minute pace versus 10:30. Feel free to make your own adjustments based on your fitness level.

The Interval Treadmill Workout
1. Warm up:         Slowly jog for 5 minutes. (10:00)
2. Work Interval:   3 minutes at 20 seconds faster than your 5K race
                          pace (8:10) (7.4 mph)
3. Rest Interval:    Recover (easy pace) for 3 minutes. (10:00)
4. Repeat             #'s 2 - 3 four more times
5. Cool down:       Slowly jog for 5 minutes. (10:00)

I did more intervals than the original workout called for just so I could round my run to 5 miles. I completed the run in 45 minutes. After I was done I felt like I earned it! I was dripping with sweat.

For a similar post on Speedwork, while running on the Treadmill, refer to this post:

Treadmill Fartlek Workout