Now that I’ve made it through my April 10 milers, the next race on my calendar is the Lawyers Have Heart 10K. While I never do particularly well at this race (it’s usually too hot and sunny), I am using it as an excuse to focus on speed work for the next few weeks.
When the rain forced me onto the treadmill earlier this week, I came up with a 30 minute treadmill interval workout based on a speed ladder. This is what I did after my warm-up:
2 min @ 7.1 mph // 1 min @ 6.2 mph
2 min @ 7.1 mph // 1 min @ 6.2 mph
3 min @ 7.1 mph // 1 min @ 6.2 mph
3 min @ 7.1 mph // 1 min @ 6.2 mph
4 min @ 7.1 mph // 1 min @ 6.2 mph
4 min @ 7.1 mph // 1 min @ 6.2 mph
5 min @ 7.1 mph // 1 min @ 6.2 mph
Yowzie! I was dripping with sweat!
(Yep, I’m still wearing my Saucony Virrata for my treadmill workouts!)
I made sure to take time to cool down, stretch, and use my foam roller afterwards, but I still felt like this workout kicked my ass!
Do you plan your treadmill workouts in advance or make them up as you go along?
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I haven't run on the treadmill in a while, but I do sometimes make things up as I go.
Great workout!
I haven't done speed work in a while. Oops! This looks great and something that I could definitely do!
I love my treadmill and usually have a plan going into each run!
I always go with the flow! That being said, I don't go on the treadmill toooo often!
I rarely use the treadmill, but when I do I will do intervals. Keeps it from being too unbearable boring. Great workout!
I usually have an idea in mind before I jump on. I like to be prepared for the suckiness! (I'm making up words now… Don't mind me!)
That work out would have kicked my butt for sure. I really don't like the treadmill but when it's really hot in the summer I will run on it to stay in shape.
That's exciting to have an excuse to focus on speedwork! I've really enjoyed adding more in the last month or two, but can tell my body is ready for a break. After the 5k tomorrow, I'll be happy to step back and run for fun. This was the first time I had a specific goal for speed workouts and had most planned in advance, and for the most part, stuck with it!
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I prefer running outdoors, but treadmill is perfect before strength training in the gym. Besides, treadmills in my gym stand right near the windows, so I can enjoy the view outside. Sometimes 30 min on treadmill, followed by 2 hours of strength training, were too hard for me, but not until I've started taking Navy Seal Formula by MGNutritionals. Amazing dietary supplement which naturally brings me up. I am always toned and never feel exhausted!
I tend to make my treadmill workouts as I go. It's a good idea to plan them out though! I really should start