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.
|| Fartlek Workout
||5 minutes - walk/slow jog at 3.5 MPH, at a 7% incline.
||Run at 6.0 MPH, at a 1% incline.
||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.
||Run at 6.0 MPH for another mile.
||Slowly jog for 5 minutes at 3.5 MPH at a slight incline (5% to 7%).