1. Health
You can opt-out at any time. Please refer to our privacy policy for contact information.

Discuss in my forum

Fartlek Treadmill Workout

Beat treadmill boredom with this speed workout


Updated June 13, 2014

Runners on Treadmills in a Healthclub
Kris Hanke/E+/Getty Images
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%).

Also see: 7 Commonly-Asked Questions About Treadmill Running
4 Boredom-Busting Treadmill Workouts
Related Video
How To Run on a Treadmill
Proper Running Form-Gait

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.