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. |
