Favorite Dreadmill Drills, Part 1

 

Keep Calm and Get Faster Quote CD

After reading my ode to the treadmill, some of you have asked for treadmill workouts to try.  I’m thrilled to oblige.  Please note that the speeds and inclines listed here are what work for me and my current training.*  Adjust as needed to suit you!

Always do a thorough warm-up; I typically run at least one mile, 1% incline,  easy speed.  Some days it takes longer to get my muscles ready to work.  Cool down after completing the drill; I walk or climb stairs.

Speed Interval Drill

With incline at least 1%, repeat the following sequence 3-5 times:

  • Sprint for 1 minute at the fastest speed you can maintain
  • Rest for 1 minute (carefully step to the side of the treadmill)
  • Sprint for 45 seconds at the fastest speed you can maintain
  • Rest for 45 seconds (carefully step to the side of the treadmill)
  • Sprint for 30 seconds at the fastest speed you can maintain
  • Rest for 30 seconds (carefully step to the side of the treadmill)
  • Sprint for 15 seconds at the fastest speed you can maintain
  • Rest for 1 minute (carefully step to the side of the treadmill)

Quarter Mile Interval Drill

  • Incline at least 1% throughout
  • First 3/4 of every mile at an easy to moderate speed
  • Last 1/4 of every mile as fast as you can go (very challenging speed)
  • Repeat for at least 3 miles and up to 12.  The longer your workout, the slower your speeds should be so that you can maintain the drill.

Hill Climb Drill

  • 1st mile: incline 1.5%, speed 7.3
  • 2nd mile: incline 2%, speed 7.4
  • 3rd mile: incline 2.5%, speed 7.5
  • 4th mile: incline 3%, speed 7.3
  • 5th mile: incline 2.5%, speed 7.5
  • 6th mile: incline 2%, speed 7.4
  • 7th mile: incline 1%, speed as fast as you can maintain

Quick Progressive Incline Drill

  • 1st mile: incline 2%, speed 7.8
  • 2nd mile: incline 2.5%, speed 7.6
  • 3rd mile: incline 3%, speed 7.4

Quick Progressive Speed Drill

  • Incline at 2%
  • 1st mile: 7.3
  • 2nd mile: 7.6
  • 3rd mile: 7.9

Reverse Speed Drill

  • Incline at 2%
  • 1st mile: 8.1
  • 2nd mile: 8.0
  • 3rd mile: 7.9
  • 4th mile: 7.8
  • 5th mile: 8.1

High Intensity Walk-Run Drill

Time Speed
 0–5 3.0
5–10 5.0
10–11 5.5
11–13 4.5
13–14 6.0
14–16 4.0
16–17 7.0
17–19 4.0
19–20 8.0
20–22 4.0
22–23 8.0
23–25 4.0
25–30 5.5
30:00–30:30 8.0–9.0
30:30–31:00 Rest (carefully step to the side of treadmill)
31–35* Repeat the sprint intervals from 30–31 four times
35–40 3.0

 

*Disclaimer: I am not a certified trainer, running coach or nutritionist. The workouts and recipes posted here are informational only.  Consult a qualified medical professional before beginning any exercise or nutritional program.

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