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Interval Training

Interval Training on a Treadmill

Anna Moore provides advice on how to conduct interval training on a treadmill.

If you like running then you have probably heard of 'interval training'. This type of training is recommended as it will improve endurance and speed. As a runner, I love interval training as it is easy, fast, efficient and I feel the benefits in a short period of time.

Why on a Treadmill?

If you want to complete interval workouts correctly, than I strongly recommend treadmills. As a treadmill user I have learned that treadmills help me focus my energy to complete intervals easier than when running outside, where I need a heart rate reading system, a monitor watch, or the right weather. Plus, the treadmill changes my speed automatically, so I do not need to do anything but run and enjoy my scores at the end.

Example Workouts

Below I have identified three Interval Workouts you can customize on your treadmill (in case your treadmill does not already come with preset workouts for this type of training).

Beginner workout

  • How often: 3 or 4 times a week
  • Duration: 30 minutes
  • Warm Up: 2 minutes, speed 1mph and another 2 minutes at speed 1.5 mph
  • Segment 1: duration 90 seconds, speed 2mph
  • Segment 2: duration 30 seconds, speed 4mph
  • Alternate the 2 segments 15 times (30 minutes).

Then finish with a cool down:

  • Duration 2 minutes, speed 1.5mph and another 2 minutes at speed 1mph

Once you become stronger and you feel you can push more, then you can try the intermediate workout.

Intermediate workout:

  • How often: 4 or 5 times a week
  • Duration: 40 to 60 minutes
  • Warm Up: 2 minutes, speed 1.8 mph and another 2 minutes at speed 2.6 mph
  • Segment 1: duration 90 seconds, speed 3.5mph
  • Segment 2: duration 30 seconds, speed 7mph
  • Alternate the 2 segments for minimum 20 times (40 minutes).

Then finish with a cool down:

  • Duration 2 minutes, speed 2.6 mph and another 2 minutes at speed 1.8 mph

If you want to enter a 5k race, and finish with a nice time, then this treadmill workout will help you achieve this goal.

Intermediate workout 2

  • How often: 4 or 5 times a week
  • Duration: 40 to 60 minutes
  • Warm Up: 2 minutes, speed 2 mph and another 2 minutes at speed 3 mph
  • Segment 1: duration 90 seconds, speed 4mph
  • Segment 2: duration 30 seconds, speed 8.5mph
  • Alternate the 2 segments for minimum 20 times (40 minutes).

Then finish with a Cool Down:

  • Duration 2 minutes, speed 3 mph and another 2 minutes at speed 2 mph

Treadmills

If you have a busy life and a chaotic schedule then a home treadmill is a possible solution. If this is your choice then my recommendation is to go with either Scwhinn Treadmills or Livestrong Treadmills as both have a good warranty and a strong reputation.


Page Reference

If you quote information from this page in your work then the reference for this page is:

  • MOORE, A. (2011) Interval Training on a Treadmill [WWW] Available from: https://www.brianmac.co.uk/articles/article073.htm [Accessed

About the Author

Anna Moore is a runner and treadmill tester for RunReviews.com, a site where you can read more about treadmills and workouts.

Related Pages

The following Sports Coach pages provide additional information on this topic: