Cold weather and icy roads have kept me on the treadmill lately, but it’s been a good opportunity to do some speed workouts on the treadmill. Here are two 30 minute treadmill workouts that I’ve been doing as I start to get ready for my spring races.
This workout is based on a tempo workout, but gradually increases the pace up to 7.1 mph (8:27 min/mile).
This workout is a ladder-style interval workout that starts at 6.3 mph and works up to 7.5 mph (8:00 min/mile).
I usually do 2 minute/1 minute intervals, and adjust my recovery pace as the speed intervals get harder. With a 4 minute warm-up and 4 minute cool-down, this ladder takes 30 minutes.
For more treadmill workout ideas, check out the posts under the Treadmill Workouts tab above and my Treadmill Routines Pinterest Board.
Has the weather impacted your workouts?
Do you have a favorite type of speed workout?
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
I avoid the treadmill if I can. I’ll run on the ice and snow, but will stick to the ‘mill if the temp drops below -5. I usually pop in a movie and run at a comfortable pace for an hour. I prefer to do speed and hills outside.
You are hardcore!
you know me 🙂
MY FAAAVE SPEED WORKOUT IS A slooow one 🙂
These are great — I really like doing speed ladders on the treadmill. I know, I’m weird.
great workouts! if i’m on the treadmill, i have to do intervals!
Me too. It makes the time go by so much faster!
When I did used to run on the treadmill, I would always adjust the speed. Too boring to stay in the same place.
Love the treadmill for interval training! So much easier, and I’ve seen results in my speed.
Luckily the weather hasn’t really impacted my workouts, except I did have to invest in long running pants this season because I’ve started running before the sun rises sometimes.
You should see my knuckle lights review from yesterday then! 😉
I haven’t done speed work on the treadmill. I usually do a 0.5 mile warm-up and stick to the same pace but sometimes if I’m feeling good I’ll crank it up for the last lap or two. It does seem like a smart way to do speed work since you can control your pace.
Even now while I’m slowing my pace to increase the miles I play with my speed the entire time I’m on the treadmill – I think it’s why I like the treadmill so much!
I have a really hard time doing a steady state run on the treadmill. I can’t resist playing with those buttons!
Ohh, I’m all for quick and effective workouts.
This weather is crazy and I did run once outside in the cold but not sure if I am going to have the fortitude to do it this weekend. BRRRRR! I need to use my treadmill more so I am gonna have to try this tempo workout. Thanks for sharing.
I am alternating between braving the cold and facing the treadmill. This weekend I am opting for spinning class instead! 😉
I’ve been inside on the treadmill a lot lately because I don’t like to run in the dark. I find that if I adjust the speed throughout the workout it really helps a lot. I also love to do intervals on the treadmill because I can control the pace. I know, it’s cheating a little!
I have to play with speed or incline on the treadmill, or at least select a program that varies the incline.
I just took a snapshot of both of those with my phone, thank you! I much prefer to run outside, but the weather will probably have me running on the treadmill tomorrow, and I can use your workout plan. The path I usually run on is still icy, and I also run with my son in a stroller. I’m hoping I’ll be back outside next week.
Great idea! I am hoping for a warm rain to melt the ice and wash the grey snow away, but it looks like it will stay cold this week.
I’ve been on the treadmill way too often this winter! It’s the ice. Snow I can do. Ice? Not so much. Oh and the neg temps might have something to do with it too 🙂
Thanks for the workouts. Pinning for later!
People around here don’t seem to shovel their sidewalks, so the snow gets tramped down and then icy. I need a warm sunny day to melt the snow on the running paths!
It’s been a crazy cold winter where I live and I have been SO thankful for a treadmill! I’m okay with -20F to -10F below, but it’s just not worth it for me when it gets colder…
Thank you for sharing these workout ideas – though the treadmill is awesome, it does get a little monotonous. I actually prefer doing hill workouts on the treadmill because, along with being pretty cold, it’s also as flat as a pancake around here… 🙂 Happy running!
I think any kind of intervals on a treadmill is good, but I find speed more fun for some reason!
I’m going to check out your pinterest board now. I hate the treadmill, but I hate the cold even more so I have to suck it up for 3 or 4 months of the year. Hopefully your workouts can spice it up a bit for me. Thanks for sharing! #sitsblogging
I’ve been alternating between the treadmill and the cold — good luck!
Thank you so much for posting these! I just signed up for a 10 miler at the end of April and we’ve been getting pounded with chilly temps and snow, and I often find the treadmill so tedious!
And after a bit more investigation, it looks like you’re based in the DC area! I’m originally from Vienna, but living in Charlotte now. I love going home to visit my parents and running the windy, hilly streets there, and really want to do the Cherry Blossom run someday!
We do have some hilly neighborhoods around here! I think your winter had been as cold as ours — and you might get more snow than us tomorrow night!
Pingback: Joining The May Pin It Party - Got2Run4Me
I have been avoiding the treadmill for interval training, Coco. But now I see that I shouldn’t avoid it anymore.