Treadmill Intervals


Interval workout #1

  • Warm up for 3 minutes at speed 6.5
  • Part 1:
    • 3-5 minutes at speed 6.8
    • 3 intervals (1 minute each) at speed 8.0, 6.8, 8.o
    • 3 minutes at 6.8
    • 3 minutes recovery at 6.5
  • Part 2:
    • 5 minutes at 6.8
    • 5 intervals (1 Minute each) at 8.0, 6.8, 8.0, 6.8, 8.0
    • 5 minutes 6.8
    • 5 minutes recovery 6.5
  • Part 3:
    • 3 minutes at 7.0
    • 3 intervals (1 minute each) at 8.6, 7.2, 8.6
    • 3 minutes at 7.0
    • ~ 5 minutes cooldown…slowly bring the speed down to a walk
  • ** incline at 1.0**

Interval workout #2

  • 5 minute warm up at 6.5
  • 2 minutes jog at 7.0
  • 1 minute sprint at 8.
  • Repeat bullets 2 & 3 five to ten times (or whatever you’re comfortable with!)
  • 5 minute cool down at 6.5
  • **incline: 1.0

Interval workout #3

  • 5 minute warm up at 6.5
  • 2 minutes – Jog at a pace of 7.0
  • 2 minutes – Run at 7.5
  • 2 minutes – Jog at a pace of 7.0
  • 2 minutes – Run at 7.6
  • 2 minutes – Jog at a pace of 7.0
  • 2 minutes – Run at 7.7

…. you may see a pattern forming here. I increased my fast intervals by one until I reached a speed of 7.9, then a decreased my fast intervals by one until I got back down to 7.5. End with a one minute 6.5 jog.

**incline: 1.0

Interval workout #4 (HILL WORKOUT)

  • Warm up for 1/2 miles at 6.5 (incline at 1)
  • Keep the incline at 1 but bring the speed to 6.8
  • Once you reach 2 miles increase the incline by .5 every 1/10th of a mile until you reach 3 miles
  • Bring the incline back down to 1, increase speed to anywhere from 7-7.5 and run 1/2 mile.
  • at 3.5 miles, keep the speed the same but increase the incline by .5 every 1/10th of a mile until you reach 4.5 miles
  • cool down at incline 1 and speed 6.5 for 1/2 mile

Interval workout #5

Megan (Be Fit Be Full) always comes up with some of the best treadmill interval workouts! While perusing the internet we found another one of her intervals:

distance=4 miles.

time=35 minutes

Minute Speed
1-5 (warm up) 6.5
5- 5:30 8
5:30-7:30 6.6
7:30-8:00 8.1
8:00-10:00 6.7
10:00-10:30 8.2
10:30-12:30 6.8
12:30-13:00 8.3
13:00-15:00 6.9
15:00-15:30 8.4
15:30-17:30 7
17:30-18:00 8.5
18:00-20:00 6.5
20:00-20:30 8.6
20:30-22:30 6.6
22:30-23:00 8.7
23:00-25:00 6.7
25:00-25:30 8.8
25:30-27:30 6.8
27:30-28:00 8.9
28:00-30:00 6.9
30:00-30:30 9
30:30-32:30 7
32:30-35:00 6.5