Speed Work on the Treadmill

I was up and at ’em this morning for a little speed work session on the treadmill. My major goal for this year is to get faster; in running, in biking, in general. I built up my endurance last year but I really want to work on speed which I know requires some dedicated speed sessions. Last week I searched Pinterest for some ideas and came up with a little speed session for the treadmill.I’ve now done this workout twice, and I’m loving it. Last week I did followed what’s below but added an extra 15 minutes on at the end for some extra distance. This week I didn’t have as much time so I just did the speed portion. Here is what I did:


I surprised myself at those top speeds. The first time I got to 7mph in the workout I was worried I wouldn’t be able to hang on for the 8 & 9mph minute, but I did. 30 seconds isn’t so bad, it went by quickly and before I knew it I was in recovery mode. The speed work is making treadmill running somewhat bearable. It’s nice to change things up mid-run. I know it’s just baby steps right now, but I have to start somewhere, right? I’m hoping all this work will transfer to the road this spring!

Happy Running!

Happy as can be. Photo thanks to Pat Hendrick Photography.
Happy as can be. Photo thanks to Pat Hendrick Photography.

2 thoughts on “Speed Work on the Treadmill

    1. It was, but it made me feel accomplished! I did a tempo workout this morning where I did a warm-up and then 2 miles starting at 6.5 mph and ending at 7.0 mph followed by a cool down for a total of 4 miles. It’s nice on the treadmill to mix it up a little, otherwise I drive myself crazy agonizing over time and distance. I’m pretty ready for it to be spring, though!

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