I’ve received several emails recently wanting tips for increasing speed. Whether you’re looking for more speed, endurance, or overall increased fitness, intervals are the most effective and efficient type of training, especially high intensity interval training.
When I started running, I thought of intervals as the the traditional 400′s, 800′s and mile repeats. Those are effective of course, and can be fun at the track, but have you ever tried long repeats on a treadmill? It’s killer! You’re going nowhere, the distance is crawling by, and you can see that you’ve only been sprinting for 15 seconds when it feels like 45.
Can shorter bursts of intensity have the same effect in your training? Surprisingly, research continues to say yes! Remember when I mentioned the 30-20-10 interval training research? With only ten seconds of sprinting at a time, the study found that the participants had a 4% improvement in performance in seven weeks, with only 3 30-minute sessions at a time.
Interval training will improve your strength, speed, endurance, and will also raise your metabolic rate, so that you continue burning calories for hours afterward.
There is nothing magical about the 30-20-10 method. There are countless ways to incorporate short “speed play” into your treadmill workout. If you’re not a runner, many of these could also be done on the elliptical or even a bike.
With the help of a few friends, I rounded up a number of interval workouts that can be done on the treadmill:
If you don’t know your race paces, use the McMillan calculator to determine what your effort should be in each speed phase. For example, my first phase would be a 7:40 pace, followed by 7:10, 6:35, and 6:00 minute mile/pace.
If you want to make it more challenging, use your 5k or sprint pace (faster than 5k) through all four phases of speed work.
I love the look of this Tabata Treadmill workout:
Tina has an awesome treadmill workout post with six different interval options, including this one she calls the “Speedy McSpeedster” Quickie workout:
Intervals can include strength as well, like these two:
For more inspiration and treadmill boredom-busting, check out some of these interval workouts:
- Heather’s Long Distance Intervals or her Ladder and Speedy Repeats
- Felice’s favorite treadmill workout, with 12-15 bursts at 5k pace
- Toni’s 60 Minute treadmill ladder workout
- Three of Casey’s 25-35 minute treadmill workouts
- Abby’s 50 minute Interval Insanity
- Coco’s Speed intervals or Hill Repeats
And then hop over to Jill’s for more Friday Fitness posts!
If you’re new to interval training, begin with one speed session a week and allow your body to adapt to the increased training demands to avoid risking injury.
Do you use interval training? Runners, have you ventured beyond traditional repeats and tempo runs?
thanks for these ideas! been stuck to the treadmill lately so this really helps!
N.D. recently posted..things I’ve learned while counting calories
Great- it’s always a good think to mix it up when you’re stuck on the treadmill!
Laura recently posted..Treadmill Interval Workouts
This is SUCH a good resource for interval workouts! Love yours that you shared at the top. Pinned that one for sure.
Tina @ Best Body Fitness recently posted..Friday Countdown
Thanks, Tina! There are so many possibilities, I really liked your post that had six different options, looking forward to working my way through them!
Laura recently posted..Treadmill Interval Workouts
Speed burst in swimming is tough and I feel it for sure. Even running, you feel that impact of quick spurts so much more.
Alex @ therunwithin recently posted..It’s (Almost) That Day
Yes, swimming sprints are an awesome workout, too!
Laura recently posted..Treadmill Interval Workouts
wheee! those are two of my favs! thanks for sharing!
Lindsay @ The Lean Green Bean recently posted..Fitness Friday 27
You have so many great ideas! I’m excited to try them out. I have too much of the traditional “stick to the training plan” runner’s mindset, and am ready to break a way from that a bit.
Laura recently posted..Treadmill Interval Workouts
I love treadmill intervals whether it be speed or incline (or both) really breaks up the workout and helps the time pass. I tend to get in a comfortable pace and do shorter sprints of 30-60 sec on the TM with the same amount easy. Another great one is 10% incline with 10K pace on TM for 60-90 sec with 60 sec rest (or walk – I tend to walk off the TM).
Jen recently posted..Foam Rolling
Those are great ideas, too! Thanks for sharing, Jen.
Laura recently posted..Treadmill Interval Workouts
I LOVE interval training and striders. I love little bursts b/c anyone can get through 30 secs to 1 min
Ali Mc recently posted..100% Pointless
Exactly! It feels so much more doable to tell yourself to sprint for 30 seconds than to tackle an entire half mile!
Laura recently posted..Treadmill Interval Workouts
These are some great ideas! Fingers crossed I don’t have to use the treadmill, but I will do what I have to! Yesterday I did an “informal” speed session, where I ran as fast as I could for about a quarter of a mile or maybe 3/10ths and then jogged it out until I felt ready to do it again. It’s hard to measure that way, and I did more recovering than speeding, but it felt great.
Travel Spot recently posted..Finish This: July
I wish I had learned to be more spontaneous with speed sooner… I always felt like it was all or nothing, but the little “speed play” really does add up!
Laura recently posted..Treadmill Interval Workouts
I actually like doing intervals on a treadmill. I should clarify that. If I have to run on a treadmill, doing intervals is a great way to make the time go faster and to make you think about something other than how boring it all is. I usually do just a straight up two minute interval with one minute recovery, but some of these look like fun.
Debbie @ Live from La Quinta recently posted..Mandarin Orange “Chicken” Salad. Vegan. Transition Recipe
I agree– doing short bursts like that is the only way I can survive the treadmill. I’ve tried doing 800 or mile repeats on the treadmill, and I just don’t have the mental toughness for it!
Laura recently posted..Treadmill Interval Workouts
Great ideas! I need to start doing something like this…
I know, me too! I’ve been slacking on intervals training lately because I don’t have access to a track and it’s hot. But I loved some of these ideas for creative ways to survive the treadmill!
Laura recently posted..Treadmill Interval Workouts
Nice tips and great workout ideas:)
hikermom recently posted..Mt. Si Recap
Thanks for sharing! I love doing intervals on the TM!
Angela @ Happy Fit Mama recently posted..Ready to Run Again
Thank you for sharing yours! It’s on my list to try as I ease back into running the next few weeks.
Laura recently posted..Treadmill Interval Workouts
thank you for these! they are excellent. I’ve been doing intervals (beyond the usual 400/800, etc) of all kinds for as long as I’ve been running and yes, they help a ton! So much to be said for plyometrics as part of crosstraining.
Marcia recently posted..Olympic-Caliber Randoms
It’s so smart, I think. It took me a little too long to come around to that way of thinking, but now I’m on board!
Laura recently posted..Treadmill Interval Workouts
Love this! I did an interval workout this morning and it kicked *me*!
Charissa recently posted..Natural Lip Treatment
Interval workouts are great for that… you finish completely spent, even in as little as 20-30 minutes!
Laura recently posted..Treadmill Interval Workouts
Great set of workouts! I will say, I never use the treadmill unless I absolutely must, but I do like doing fartlek on the road. I also like tempo–a bit of both builds all the systems we need.
BTW–no, I never threw on bike shorts when I raced tris–just the bathing suit and it always worked fine. No chafing, actually!
And–did my first glycogen depleted run today! 16 miles w/ no fuel before or during. Had to take it slow, but I didn’t bonk!
misszippy recently posted..Dress rehearsing
I try to avoid the treadmill at all costs too… but repeat 100 degree days sometimes drive me to it.
No shorts, I’m impressed! And I’m assuming the water is warm enough? I always assumed anything above the far south would require a wetsuit. It’s nice when you can go without.
Nice job on the fueling test! Unfortunately, I’m not logging double digits at the moment to check it out… curious to try when I’m back at it.
Laura recently posted..Treadmill Interval Workouts
Thanks, I have to do a lot of my running on the treadmill so this will come in handy!
Robin recently posted..So Far So Good
The treadmill is tough, but definitely better than nothing. Hope you enjoy them!
Laura recently posted..Treadmill Interval Workouts
Mike and I really need to incorporate intervals in our training a little bit more. I will keep these in mind and alter them for outside since I am going to try to not use the treadmill for as long as possible!
Jamie @ couchtoironwoman recently posted..Olympic Fever
I try to avoid the treadmill as much as possible too. These are definitely adaptable to outdoor running!
Laura recently posted..Treadmill Interval Workouts
Love these! Can’t wait to try them!
Kelly recently posted..Epic Relays Race Report
This is sooo good. Definitely going in my bookmarks! I’m an elliptical/bike speed work woman for now – I spend about 40 mins all up going 30 secs fast, 30 secs recovery. Killer.
Kate recently posted..Training Update and the Power Plank
These are great. I’m pinning them so I can use them on my next TM workout.
Wow. Those interval workouts look great!! What a great resource. Thanks for pulling them together!
Christine @ Love, Life, Surf recently posted..Friday Round-Up – The Ocean, Lessons, Idols and Bob
Thanks for linking me up! I can’t wait until I am confident enough in my recovery to start doing speed intervals again. They are fun and give me a great endorphin boost!
Coco recently posted..Book Review: Gold By Chris Cleave
Yes, thank you for sharing! I know- I feel the same way. I’ve been giving my shin a little break, and speed work is the one thing that always seems to bring on any aches/pains, it’s definitely something to be cautious with!
Laura recently posted..Treadmill Interval Workouts
Wow! Lots of interesting workouts in here to break up the boredom.
The speedy McSpeedster workout can also be called easy with strides! 20-30 seconds with almost max intensity = the same duration/intensity as a “stride”. Careful on going completely all-out too often or you’ll wind up on the bench!
Raina recently posted..Heart Rate Training
Yes, that’s so true! I left a note at the bottom to start with one per week… speed work has benched me more than once!
Laura recently posted..Treadmill Interval Workouts
I avoid the TM at all costs but this is great info for those days when you just have no other option. Luckily here in the pac NW the mornings are almost always cool, so I can get my runs done outside. In Texas heat I think I’d be treadmill bound almost every day!
kathy recently posted..Friday five…
Yes, I’m with you- not a fan of the treadmill either, but it’s nice to have options when it’s the only option. I’m so jealous of your cool mornings!
Laura recently posted..Treadmill Interval Workouts
Thank you for these workouts! I am one of those that cannot do interval training in the treadmill, but I like these short burst of speed training. Will give them a try! By the way, haven’t been here in a while but I love the new look of the blog!
Maria @ The Fitness Girl Kitchen recently posted..getting back on track: chocolate protein muffins (gf)
I agree, I’ll use them if I have to, but I’d much rather be outside. And thanks! It’s just been changing the last few days, still settling on the final product.
Laura recently posted..Treadmill Interval Workouts
I dread speed work, so thank you for posting the ideas and I will start mixing some of them in my workout. Thanks!
I know, I’m not a big fan of speed work either, but I love how I feel afterward! It’s nice to remember just 30 second bursts can help too, it doesn’t always have to be long repeats.
Laura recently posted..Treadmill Interval Workouts
My only interval training is sprinting with the dogs for a minute at the end of their walk. I really should do more speed training.
Sarah S recently posted..Tuesday Miscellany and an Argument
This makes me feel really good about those 30-sec, 60-sec and 75-sec strides my coach is having me do. I’ve been thinking geez, 35 minutes for the total run is so short….but if those intervals really help your fitness so much, well, that makes me feel better.
Oh, and I do them on the treadmill sometimes, outside other times. Mixing it up helps!
Terzah recently posted..How My Training Looks
Thanks for sharing Laura. I use my TM quite a bit- even for marathon training. Sometimes with my crazy schedule I have to run at 4 am because it is my only free time and I don’t feel safe hitting the road by myself that early. Before I had my coach I would use the MacMillian calculator a lot. Now all of my workout times are based off of my threshold test.
Tasha @ Healthy Diva recently posted..You watched the Olympics outside?!
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Great workouts! I will definitely be using one of these this weekend!
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