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.
Workout Instructions:
| 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, at a 1% incline. |
| 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%). |
