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Treadmill Interval Workout

Shake up your treadmill routine with this workout

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Updated June 12, 2014

Three people are exercising in a gym, they are running on the running track. Focus is on happy woman.
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Doing speed workouts, such as this interval workout, two times a week will help you become a stronger, faster runner. This workout also helps prevent boredom on the treadmill. Just make sure you set the incline at 1% to make up for the lack of wind resistance and simulate outdoor running conditions.

Treadmill Interval Workout

Interval How to Run
Warm up Slowly jog for 5 minutes.
Work Interval 3 minutes at 20 seconds faster than your 5K race pace
Rest Interval Recover (easy pace) for 3 minutes.  
Work Interval 3 minutes at 20 seconds faster than your 5K race pace
Rest Interval Recover (easy pace) for 3 minutes.  
Work Interval 3 minutes at 20 seconds faster than your 5K race pace
Rest Interval Recover (easy pace) for 3 minutes.  
Work Interval 3 minutes at 20 seconds faster than your 5K race pace
Rest Interval Recover (easy pace) for 3 minutes.  
Work Interval 3 minutes at 20 seconds faster than your 5K race pace
Rest Interval Recover (easy pace) for 3 minutes.  
Cool down Slowly jog for 5 minutes.


Also see: 4 Boredom-Busting Treadmill Workouts
3 Calorie-Blasting Treadmill Workouts

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Proper Running Form-Gait
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