Treadmill Speed Workouts

Well, Jillian Michaels killed me last night during Yoga Meltdown.  My arms are SO weak, it is sad.  As I gymnast, I used to be able to do hundreds of pull-ups and push-ups; not the case anymore!  Seriously sad.  I’m pretty sure the people that could see into my apartment (I forgot to close the shades) were laughing at me.  It was that bad.

Tonight is my abs class (woo!) and a speed workout.  On Wednesdays, I run to the gym to warm up (0.5 miles), complete a quick 20-25 minute speed workout on the treadmill, take the 30 minute abs class, and then run home.  Tonight I will be adding a 3.5 mile run after the class to shakeout the legs and get some more pavement time in.

Since I normally do a fartlek type run on the treadmill with little to no plan, I decided to look some up.  Below are some of the plans I liked.  There are a lot out there, so if these don’t strike your fancy, there are more to choose from.



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%).

This last one can be adjusted to match your speeds.  Credit:

I’ll let you tomorrow which one I try…stay tuned!

What speed work do you do?  Do you run it outside or on the treadmill?