Treadmill Speed Intervals Workout

I have several posts about different speed workouts that I have come up with for the treadmill.  There is just something about the treadmill that demands intervals to beat boredom.

Treadmill

This is what I came up with for my last speed workout before the Army Ten Miler.

Warm-Up
0-5 min: walking @ 3.7 mph at 1.5 inlcine
5-10 min: running @ 5.7 mph at 0.5 incline
10-15 min: running @ 6.0 mph at 0.5 incline
15-20 min: running @ 6.3 mph at 0.5 incline

Intervals (0.5 incline)
20-50 min: 10 X 2 min speed/1 min recovery:
6.5 mph/6.0 mph
6.5 mph/6.0 mph
6.7 mph/6.0 mph
6.7 mph/6.0 mph
6.9 mph/5.7 mph
6.9 mph/5.7 mph
7.1 mph/5.7 mph
7.1 mph/5.7 mph
7.3 mph/5.7 mph
7.3 mph/5.7 mph

Cool-Down
50-52 min: running @ 5.7 mph at 0.5 incline
52-55 min: walking @ 3.7 mph at 1.5 incline

This did aggravate my piriformis a bit, but I spent ages with the foam roller afterwards!

I was watching the Biggest Loser while I did this workout, and the upside down pull-ups they did on the treadmill caught my attention.  So I tried a few sets of those.

OMG! This is something to aspire to!

Are you watching the biggest Loser this season?

Have you ever posted a video clip of your workout to YouTube?

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5 Responses to Treadmill Speed Intervals Workout

  1. Lisa bishop says:

    Hi. Great post. I will try this out for one of my tread workouts this week.

    I am watching the biggest Loser but I generally watch it online. I do have last weeks episode to caught up to. I always love the pull up under the treadmill I just wish I could do them on mine. My tread don't have a long bar underneath.

  2. Yum Yucky says:

    My legs were before reading your speed workout. Now they seriously hurt more. It crazy how the mind works. As for that bad azz girl on the treadmill, you can do that, too. You know dang well you can get there.

  3. Yum Yucky says:

    Wait. My legs were what? They were sore. Doh!

  4. Pingback: Treadmill Interval Workouts |

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