Fartlek Treadmill Workout

Beat treadmill boredom with this speed workout

This treadmill workout is a fartlek workout that will not only help improve your speed, but also help prevent boredom on the treadmill. It was designed by Mike Simon, a NSCA-certified personal trainer and cross-country/track and field coach in Westchester County, N.Y. The distance and speeds are best for intermediate runners, but you can change the speeds based on your running level.

Interval	Fartlek Workout
Warm up	5 minutes - walk/slow jog at 3.5 MPH, at a 7% incline.
One mile	Run at 6.0 MPH.
Rest Set	Slow it down to 5.0 MPH and run for 3 minutes.
Work Set	Speed up to 6.8 MPH for 30 seconds.
Rest Set	Go back to 5.0 MPH for 3 minutes.
Rest/Work Sets	Keep repeating the 3 minute/30 seconds intervals until the clock reaches 25 minutes.
One mile	Run at 6.0 MPH for another mile.
Cool down	Slowly jog for 5 minutes at 3.5 MPH at a slight incline (5% to 7%).