The next race on my calendar is the Lawyers Have Heart 10K. (I would love it if you would visit my donation page for the American Heart Association!) It’s the only 10K I do every year, and while I hate the course and usually hate the weather (2 years ago it was so hot they cut it to a 5K!) it is nice knowing that I am in good shape for the distance. With that in mind, I decided to focus on training to run faster.
I love speed workouts and I actually enjoy doing speed workouts on the treadmill. But, my history of injuries makes me cautious. I have learned the hard way that it only takes one overly aggressive workout to leave me sidelined for a week or longer. So, I am limiting myself to one speed workout a week, and using my recent race paces as a guide for target paces.
So far I’ve done one speed workout at the track: a 400–800–400 ladder.
| Speed | 2:08.1 | 0.27 | 8:01 |
| Recovery | 2:16.7 | 0.27 | 8:35 |
| Speed | 2:07.3 | 0.27 | 7:55 |
| Recovery | 2:15.6 | 0.26 | 8:34 |
| Speed | 2:05.9 | 0.27 | 7:41 |
| Speed | 2:05.9 | 0.27 | 7:44 |
| Recovery | 2:16.3 | 0.27 | 8:24 |
| Speed | 2:03.9 | 0.27 | 7:38 |
| Speed | 2:03.5 | 0.27 | 7:38 |
| Recovery | 2:18.5 | 0.27 | 8:28 |
| Speed | 2:04.8 | 0.27 | 7:43 |
| Speed | 2:03.1 | 0.27 | 7:28 |
| Recovery | 2:16.9 | 0.27 | 8:29 |
| Speed | 2:03.4 | 0.28 | 7:28 |
| Recovery | 2:17.2 | 0.27 | 8:34 |
Each split time is for one lap. I didn’t realize that I was hitting a sub-8:00 pace during those speed intervals!
I’ve done a few different treadmill workouts.
I shared this one on May 2.
(click the image to get the details)
Last week I didn’t have much time so I just did a 20 minute tempo run (plus warm-up and cool-down).
This week I did a different treadmill interval workout. I had plenty of time, so I started with a 15 minute warm-up (5 min walking, 10 min running) and then did 30 minutes of speed intervals, inching up the pace from 6.7 mph to 7.5 mph.
I was a sweaty mess when I finished, but so pleased with those 7.5 mph intervals!
The rest of my training plan includes an easy run during the week, a long run on Saturdays, Jillian Michael’s 30 Day Shred on the three weekdays I don’t run, and a Rodney Yee yoga program on Sundays. (This balance is part of my goal for the Under Armour What’s Beautiful campaign that I am promoting as a Fitfluential Ambassador–check it out here.)
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
I've never tried working on my speed. I may try to…eventually 🙂
if you want to get faster, then you HAVE to do speedwork (or hills). Don't try it eventually, do it.
I love speed work too, it helps the treadmill seem less boring. I know you didn't ask for advice but as a coach (and runner with a injury history) your rest intervals are way too fast. Slow those down and I wonder if you might even be able to push the speed intervals faster.
Thanks! I do appreciate that input.:-)
I'm so glad you mention that one overly agressive workout has the potential to sideline you. I feel that way every time I do a speed workout. I think I overdo things and then end up injured. Jen's advice is good, too.
Sounds like fun to me! I love speed work on the treadmill. I am a fairly slow runner, so speeding up in spurts and bits is just a blast for me. Great workouts!
Good idea to challenge yourself with it, rather than just showing up. I like it! For speed things I just run my "favorite" hills more often.
I love a good speed workout. anything to get me faster for race day
I love speed work on the treadmill, too!! It is such a great way to pass the time.
I like seeing some of your treadmill workouts – always love new ideas!!
I don't run on a treadmill very often (hate it!) but when I do, I like to do some kind of interval work. Speed work is great (and necessary) if you want to run faster.
Speed workouts are my favorite! I love going to the high school track. With training for a 50 mile event and focusing on distance there hasn't been much speedwork. I'm looking forward to adding it back into my training. Off to check out your treadmill intervals.
Thanks for linking up!
Pingback: How To Cross Training For Running A Race | Running With Perseverance