Five Treadmill Workouts That Make The Time Fly By! 4


5 treadmill workouts that make the time fly by!

I hate running outside in the cold. I’ll bundle up and do it if I have to, but I would much rather be warm and on the treadmill than outside not able to feel my legs. Now that it is starting to get cold many of us will be moving our run indoors, but the treadmill can get seriously boring sometimes!!!

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I secretly like the treadmill most of the time actually and run on it all throughout the year (because I can force myself to maintain a faster pace than I probably would outside), but I know most people do not share this opinion. Treadmill workouts can actually be fun sometimes if you keep switching the speed up to make it interesting and really challenge yourself.

 

Here are some of my favorite treadmill workouts I do. Depending how I am feeling and how long I want to run will determine which workout I do on a given day.

 

You can always play around with these some (change the speeds, times, etc) to make it fit you best. These are just suggestions based on what I do. It super easy to scale the speeds down or up depending on your level of fitness. These workouts may see intimidating but they are good for all levels of runners!

 

Also for all these intervals I start out at a decent pace but then as the workout goes on I try to keep increasing the speeds slightly to keep challenging myself. These intervals should really get your heart rate up so if you do one interval and feel comfortable, then on the next one increase the speed a little bit. You only get better by working outside your comfort zone!

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4-minute intervals (2-1-1)

I’ll usually do this one for a 3-4 mile run.

 

  • 2 minutes decently paced but comfortable jog (6.8-7.0 mph)
  • 1 minute average paced run (7.2-7.4 mph)
  • 1 minute fast run (7.8-8.5 mph)
  • Repeat!

 

 

6-minute intervals (3-2-1)

I’ll usually do this one for a longer run, about 6 miles or so. The longer intervals help a long run pass quicker.

 

  • 3 minutes decently paced but comfortable jog (6.8-7.0 mph)
  • 2 minute average paced run (7.2-7.5 mph)
  • 1 minute fast run (7.8-8.5 mph)
  • Repeat!

 

One Mile Intervals

I’ll usually do this one for a middle distance run, 4-5 miles.

 

  • Start at a decently paced, comfortable jog (6.8-7.0 mph)
  • Every 1-1.5 minutes, increase the speed a bit
  • By the end of the mile you should be up to a fast run/sprint (8.0-9.0 mph)
  • Repeat!

 

Six Mile 3-2-1 Intervals

This 6 mile workout is meant to be one of the more challenging ones. Although again you can set the speeds to be whatever you want. The 3 chunks of running are broken up by short recovery jogs/walks

 

  • Run 3 miles for speed
  • Jog a little, walk a little to recover (about 0.1-0.2 miles)
  • Run the next 1.8-1.9 miles for speed
  • Jog a little, walk a little to recover (about 0.1-0.2 miles)
  • Run the last 0.8-0.9 miles for speed (last leg — really push it!)
  • Cool down jog/walk

 

Sprints!

I’ll usually do this workout for 1 to 2 miles max, it’s meant to be HARD so you shouldn’t be able to do it for too long. If you feel like you can keep going for a while you need to increase the speed of your sprints! Or sometimes I end an easier workout with this one. For example, if I run 3 miles but feel like I need to do a little something more, I’ll add a mile of this workout.

 

  • 45 sec-1 minute decently paced jog (7.0 mph)
  • 30 second sprint (9.0-10.0 mph)
  • Repeat!

 

 

Do you love or hate the treadmill?

Do you run outside in the winter?


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4 thoughts on “Five Treadmill Workouts That Make The Time Fly By!

  • Margaret @ youngandrungry

    Breaking up workouts at different paces really does make any run seem to fly by! I need all the help I can get when running on the treadmill.. I’m one of those who would rather freeze my butt off than run inside. My biggest problem is that I am a member of a very small gym with a large elderly population. Running fast can be really loud at the gym and they are stare at me like I’m doing something illegal!

    • Margaret Post author

      haha oh my gosh ive been there!! I used to go to a gym with a lot of older people and they would stare at me the whole time! Afterwards they would also come up to me and tell me how fast I was running and that they were so amazed…. haha awkward!

    • Margaret Post author

      Yay!! Yeah I couldn’t run on the treadmill unless I was switching up the speeds and stuff. Let me know what you think of them when you try them out! 🙂