Two Treadmill Workouts for Speed

I’m so excited to have Heather guest post for me today! As you all know, I’ve been tied to the treadmill more than I care to this winter. But then again, haven’t we all? Heather is here to share two boredom busting treadmill workouts for speed that will have you running faster than ever once Winter is over. And that’s happening soon, right?!?

Hi friends! I’m Heather from and I’m so happy to share a few minutes with you today! I’m a Colorado girl who stays fit to enjoy all that life has to offer. Fitness gives me the energy for everyday life and the next adventure! As an athlete and coach, I have learned how important nutrition is as part of your overall fitness plan, so I aim to balance delicious healthy foods with the flexibility to indulge from time to time.

Since it’s the time of year that many people are avoiding the cold and snow outside, I thought I’d share a couple workouts that you use the treadmill to improve your speed!

Treadmill Speed Workouts

Why the Treadmill

Even when the weather doesn’t force you to the treadmill, I actually recommend the treadmill for many speed workouts:

  1. It’s Convenient: a running track is a great place for speedwork, but most of those are located at high schools. In my experience, high school tracks often have limited availability for the public. They are closed for early morning workouts or shifting schedules due to sports that also use the track.For me, the treadmill is something I can use on my schedule. If your track is easier to access, this might not be a concern for you!
  2. Forced Pace for Intervals (and Recovery): Speedwork is hard! It’s fun to run fast, but it can be hard to hold a very fast pace when you’re tired. The treadmill helps take some of the guesswork out of the equation and forces you to keep up with the speed you set it at. It also slows you down on the recovery intervals, so you can appropriately recover. Very good things!
  3. Controlled Environment: The weather absolutely impacts your performance. If it’s too hot, your heart rate will increase and you won’t be able to hold as fast a pace at the same effort level. On a treadmill, your environment is more controlled and you can minimize this impact.

The treadmill really is a great tool, if you can make peace with it!

Getting Started with Speedwork

If you’ve been consistently running for at least 2-3 months, you can begin to add speedwork to your training. Stick with one speed workout each week, unless you’re an advanced athlete and your coach directs you otherwise. I’m going to reference training paces for these two workouts. You can follow these steps to find your own personal training paces.

Both workouts below are best for someone new to speedwork or training for a 5K. I recommend starting with the 30/60 Repeats for 4-6 weeks, then progressing to 5K Intervals. Although I choose the treadmill on most occasions for these workouts, you can also choose the track or a flat route outside.

30/60 Repeats

This workout always starts out fun, but you are tired by that last repeat. You can progress this by dropping to 400M pace, or by increasing the number of reps. Don’t be afraid to increase the warm-up or cool-down, as needed.

Treadmill Speed Workouts - 30/60 Repeats

5K Intervals

After getting your body used to speedwork, it’s time to increase the length of the intervals and really focus on the 5K distance. When you progress to 6 intervals, you will be just under the full 5K distance at race pace. As will the previous workout, don’t be afraid to increase the length of the warm-up or cool-down, especially as you increase the number of intervals.

Treadmill Speed Workouts - 5K Intervals

I hope you enjoy adding a little speed to your run training. These are challenging, but you will see results if you put in the work! If you give these workouts a try, drop me a note and let me know what you think!! I love to see your post-run selfies on twitter or instagram!  You can also find me on Facebook and I’d love a follow, if you’re so inclined.

Till next time,

Heather (FITaspire)


Thank you so much, Heather!

11 comments on “Two Treadmill Workouts for Speed

  1. I have to agree that sometimes the treadmill is the best place to hone speed. And, living in CT has basically forced me onto it most of the winter. I’m lucky enough to have access to an indoor track but it’s only available during the week. These are two great speed workouts to keep you motivated and moving on the mill!!!
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  2. I loathe the treadmill and avoid it at all costs, but…there was a time when my kids were little and my husband traveled a ton and it was something I had to do. No question that workouts like these are what got me through it!
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