Interval Training

Interval Training on a Treadmill

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

If you like running, 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 time.

Why on a Treadmill?

If you want to complete interval workouts correctly, 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 (if your treadmill does not already come with pre-set workouts for this type of training).

Beginner workout

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

Then finish with a cool down:

Duration 2 minutes, speed 1.5mph and another 2 minutes at speed one mph

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

Intermediate workout:

How often: 4 or 5 times a week
Duration: 40 to 60 minutes
Warm-Up: two minutes, speed 1.8 mph and another two minutes at speed 2.6 mph
Segment 1: duration 90 seconds, speed 3.5mph
Segment 2: duration 30 seconds, speed seven mph
Alternate the two segments a minimum of 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 well, 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: two minutes, speed two mph and another two minutes at speed 3 mph
Segment 1: duration 90 seconds, speed four mph
Segment 2: duration 30 seconds, speed 8.5mph
Alternate the 2 segments a minimum of twenty times (40 minutes).

Then finish with a Cool Down:

Duration two minutes, speed three mph and another two minutes at speed two 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 I recommend going 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, where you can read more about treadmills and workouts.


topics A-Z Page Index Article Library Coaching General Young Athletes Literature Reviews Coaching Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Female Athletes Master Athletes Young Athletes Sports Specific Basketball Bodybuilding Boxing Cycling Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon USA Football Training Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Anatomy & Physiology Articles Biomechanics Body Systems Cardiovascular Digestive Endocrine Muscular Neurological Respiratory Skeletal Body Type Energy Systems Maximum Heart Rate Movement Analysis Coaching Articles Assessment Communication Ethics Group Dynamics Methods Philosophy Process Principles Responsibilities Styles Skills & Roles Young Athletes Fitness Development Articles Agility Conditioning Core Stability Endurance Flexibility Skill Speed Strength Training Principles VO2max Fitness Testing Articles Blood Pressure Evaluation Tests Ideal Weight Nutrition Articles Basal Metabolic Rate Eating & Competing Eating Disorders Glycemic Index Healthy Eating Minerals Vitamins Planning Articles Athlete Profiling Creating a Plan LTAD Tapering Warm Up & Cool Down Programs Aqua Training Circuit Training CNS Training Complex Training Fartlek Training Heart Rate Training Hill Training Medicine Ball Training Personal Exercise Plan Plyometric Training Track & Field Training Weight Training Psychology Articles Competitive Anxiety Mental Imagery Relaxation Techniques SCAT Sports Psychology Stress Management TEOSQ Sports American Football Basketball Boxing Cross Country Cycling Fell Running Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon Ultimate Frisbee Sport Development Funding in Sport History of Sport Olympic Games Sport Structure Sports Injury Articles ACL Cramp Cryotherapy Dehydration Hot & Cold Baths Injury Prevention Muscle Imbalance Over Training Shin Soreness Stitch Sports Merchandise Books & DVD's Clothing & Shoes Training Aids Magazines Track & Field Combined Events Decathlon Heptathlon Hexathlon Octathlon Pentathlon Jumps High Jump Long Jump Pole Vault Triple Jump Running Hurdles Long Distance Middle Distance Sprints Steeplechase Throws Discus Hammer Javelin Shot Putt Track & Field Safety Training Aids Articles Ergogenic Aids Massage Sports Drinks Supplements Website Blog Website Updates Website Information Awards Disclaimer & Copyright Help - where do I find Link Exchange Policy Visitors Comments Visitor Feedback Visitor Statistics Web Master Web Links Coaches Corner Useful Links	Interval Training Interval Training on a Treadmill Anna Moore provides advice on how to conduct interval training on a treadmill. If you like running, 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 time. Why on a Treadmill? If you want to complete interval workouts correctly, 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 (if your treadmill does not already come with pre-set workouts for this type of training). Beginner workout How often: 3 or 4 times a week Duration: 30 minutes Warm-Up: 2 minutes, speed one mph and another two minutes at speed 1.5 mph Segment 1: duration 90 seconds, speed two mph Segment 2: duration 30 seconds, speed four mph Alternate the two segments 15 times (30 minutes). Then finish with a cool down: Duration 2 minutes, speed 1.5mph and another 2 minutes at speed one mph Once you become stronger and feel you can push more, you can try the intermediate workout. Intermediate workout: How often: 4 or 5 times a week Duration: 40 to 60 minutes Warm-Up: two minutes, speed 1.8 mph and another two minutes at speed 2.6 mph Segment 1: duration 90 seconds, speed 3.5mph Segment 2: duration 30 seconds, speed seven mph Alternate the two segments a minimum of 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 well, 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: two minutes, speed two mph and another two minutes at speed 3 mph Segment 1: duration 90 seconds, speed four mph Segment 2: duration 30 seconds, speed 8.5mph Alternate the 2 segments a minimum of twenty times (40 minutes). Then finish with a Cool Down: Duration two minutes, speed three mph and another two minutes at speed two 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 I recommend going 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, where you can read more about treadmills and workouts.