Awesome Treadmill Intervals

Last week I had one of those stressed, frustrating days at work where all I wanted to do was RUN! I found a workout online and printed it out and headed to the gym. I doubled the length of it and adapted it a little to meet my time / pace goals. If you are short on time, you can just go through it once and cool down to 30 minutes. Or if you find it really challenging, do it once and run easy the rest of the time.

10 mph looks like a really scary number, but then I realized that's running a 1:30 400. I can hit 400's on the track in the 1:20's. And you only have to do it for 30 seconds. Easy peasy. Don't let it scare you. You can also scale the paces up or down to your needs. I never run as slow as 5.5 mph. My easiest pace on the 'mill is 6.0 mph. The original plan called for 5.0, I decided to do 5.5 for the recovery intervals just to ensure I could hit all the fast intervals.

I plan to do this workout every couple weeks, I will probably start with increasing the recovery pace slowly over time to 6.5 mph. Once I have accomplished that, I may work on making the 9 mph and 10 mph intervals longer until all the fast intervals last 1 minute.