Speed work or interval training is a crucial part of being a successful runner. Working interval training into your routine is the key factor to getting faster and hitting your goal times. Even if you’re not training for anything, interval workouts are a super way to boost your metabolism and throw something different at your body. Believe me, if you incorporate at least one day a week of some type of interval training (speed work, hill work, etc) into your fitness routine, you’ll notice big differences in your body and metabolism.

Here is a great workout that I enjoy (I use the word “enjoy” loosely!) doing on my treadmill. I prefer doing speed work on my treadmill because then I have control over how fast or slow I am running. This is a 40 minute workout…which is what most of my interval training ends up being (see FitnFab’s Treadmill Hill Workout for another option). I’ve included the speeds that I use for my workout. Adjust them how you see fit, just leave the same difference between each interval. For example, if you start your warm-up at 6.0 mph, your first interval set should be .8 higher (6.8 mph). Pick a starting pace that is comfortable for you. It should be a pace that you can run and have a conversation. This pace (6.7 mph for me) is what you will be running during your recovery times so it should be one that allows your heart rate to come back down so that you are recovered before the next interval. Cut out the chart below and tape it to your treadmill so its easy to follow.

Good Luck!

FitnFab’s Treadmill Speed Workout