Intermediate Treadmill
Speed Workouts

Running is a fantastic exercise to help you improve your cardiovascular system and gradually burn away stubborn belly fat. It's also a good way to manage stress levels as well. As running turns into a steady habit, you will soon find that it becomes easier as your body adapts to the familiar strain. At this point, you may want to try to improve your running speed, especially if you plan on competing in a road race. One of the best ways to improve your speed and running stamina is to add speed training to your running regiment.

High-Intensity, Interval Training

Treadmill speed training (also called fartleks), is a high-intensity, interval workout that is meant to tax muscles to their maximum limit. As a note, elliiptical cross training is another great way to have an interval workout.

Almost all runners hate speed training, but swear by its power to improve speed and stamina. After incorporating speed training into your running routine, you will soon notice that your body can handle a faster pace for a longer amount of time. Your mile time should decrease, and you should improve your race finishes if you are a racer.

Lady Running on Treadmill

Below are three treadmill speed workout drills at two, three and five mile distances. These workouts are designed to be very difficult, to keep you at a high intensity throughout the majority of the run, and to push you to your limit.

Each speed workout is designed to allow you to complete it at your current level. Modifications are also listed after each workout to make it easier and harder. Beginners should go as slow as they need in order to complete the workout. Even if you have to walk or rest, try to get through the whole segment. To get up to speed, you can read about beginner treadmill workouts.

Treadmill Speed Training Drills:

Pacing of the workout will depend on your current running speed. Here is a keyword breakdown:

Brisk Walk: Steps should be quick while still maintaining a walk. You should be able to keep up this speed for a medium-long length of time. Breathing will be somewhat challenged, but you should still be able to maintain a steady conversation.

Steady Jog: This pace will be about 25% below your average running speed. For example, if your average mile time is 10 minutes, your “Steady Jog” pace will be at 12:30 minutes per mile.

Pace: This is your current mile time. If you don’t know your pace time, run a mile on a track and time yourself. If you are new to running, you might want to figure out your mile time and then add 10% more time (ex. A 10 minute mile become an 11 minute mile) to account for a slower pace at longer distances.

Above Pace: This speed should be about 25% faster than your pace time. It should be challenging but possible to maintain this pace for at least a mile. It should feel strenuous, but achievable.

Sprint: This is an all-out run. As fast as you can go.

Warning: If you ever feel dizzy or nauseous or have trouble catching your breath during any type of workout, stop immediately and ask or call for help. Make sure you are healthy enough to begin an exercise program before trying any of these treadmill routines. If you have any doubts about your health or ability to perform these workouts, seek a medical opinion from your doctor.

Two Mile Treadmill Speed Drill:

  1. 0.5 miles at Above Pace
  2. 0.25 miles at Sprint
  3. 0.25 miles at Steady Jog
  4. Repeat twice

To make easier: Replace Steady Jog with Brisk Walk

To make it harder: Double the length of each leg of the workout (adds two miles)

Three Mile Speed Drill:

  1. .25 miles at Above Pace
  2. .25 miles at Pace
  3. .25 miles at Sprint
  4. .25 miles at Pace
  5. Repeat three times

To make easier: Replace At Pace with Steady Jog

To make harder: Double the length of each leg of the workout (adds three miles)

Five Mile Speed Drill:

  1. .5 miles at Pace
  2. .5 miles at Above Pace
  3. .25 at Steady Jog
  4. .25 at Sprint
  5. Repeat twice
  6. .25 Brisk Walk
  7. .5 miles at Above Pace
  8. .25 miles at Sprint
  9. Repeat twice

To make easier:
Replace Steady Jog with Brisk Walk
Replace  At Pace with Steady Jog when necessary

To make harder: After completing the initial treadmill speed training workout, repeat all the legs one more time (adds 2.5 miles)