8 Treadmill Interval Workouts to Help You PR

8 Treadmill Interval Workouts to Help You PR
 


First there were cycling studios. Now, there are treadmill iterations that borrowed the format from it’s predecessor and revamped it into group running classes. The Mile High Run Club (MHRC) is one of the pioneers offering interval runs (sometimes with a strength training component) to hoards of New Yorkers. But you don’t have to live in NYC to get the benefits. We had MHRC founder and running coach give us eight of her favorite treadmill interval workouts that can do at home or at the gym. Work one of ’em into your running routine once or twice a week and we guarantee you’ll see a dramatic increase in speed and endurance on the road.

The Speed Conditioning Workout >>>

GUIDE:
Level 1 – easy jog LIGHT EFFORT / recovery pace
Level 2 – base pace MODERATE EFFORT / marathon pace
Level 3 – “threshold” HARD EFFORT / 10K, half marathon pace
Level 4 – sprint MAX EFFORT / 5K pace

NOTE: Striders are also called “pick-ups”. You start at an easy pace and gradually pick up speed by focusing on lengthening your stride (rather than taking more frequent steps.)

NOTE: Where no incline percentage is indicated, run at 0% incline.

MHRC 60-MINUTE TREADMILL RUNS (Workouts 1-4)

Workout 1- SUNDAY TEMPO

5 MIN EASY JOG WARM UP

STRIDERS: 
>1 min Level 2/3
>1 min recovery Level 1 
>1 min Level 2/3
>1 min recovery Level 1 
(9:00)

INVERTED PYRAMID:
>6 min Level 2/3 
>1 min recovery Level 1 
>4 min Level 3
>1 min recovery Level 1 
>2 min Level 3/4
>1 min recovery Level 1 
>4 min Level 3
>1 min recovery Level 1 
>6 min Level 2/3
>1 min recovery Level 1 
(36:00)

HILL:
>4 min Level 2/3 @ 4%, 5%, 6%, 7% (increase incline every minute)
>2 min recovery Level 1 
(42:00)

RACE/BUILD:
>10 min START Level 2/3 (increase speed every 2 min building to an ALL OUT sprint) 
(52:00)

5 MIN WALK/JOG COOL DOWN

Workout 2- FIRST HALF MARATHON

5 MIN EASY JOG WARM UP

TEMPO:
>3 min Level 2
>2 min Level 3 
>2 min recovery Level 1 
>4 min Level 2 
>3 min Level 3 
>2 min recovery Level 1 
(21:00)

HILLS:
>4 min Level 1/2 @ 3%, 4%, 5%, 6% (increase incline every minute)
>2 min recovery Level 1 
>2 min Level 1/2 @ 8%
>2 min Level 3
>2 min recovery Level 1 
(33:00)

REPEAT x 4:
>2 min Level 3 
>1 min recovery Level 1 
(45:00)

8 MIN CHALLENGE:

>2 min Level 2 (increase speed every 2 min building to an ALL OUT sprint)

5 MIN WALK/JOG COOL DOWN

Workout 3- THROUGH THE WOODS

5 MIN EASY JOG WARM UP

2 x 4 min BUILDS:
>2 min Level 2
>2 min Level 3 
>2 min recovery Level 1
>2 min Level 2 
>2 min Level 3 
>2 min recovery Level 1 
(16:00)

HILLS:
>4 min Level 2 (last 2 minutes @ 5%)
>1 min recovery Level 1
>4 min Level 2 (last 2 minutes @ 5%)
>1 min recovery Level 1
>2 min Level 2 @ 5%
>2 min Level 3 @ 5%
>3 min recovery Level 1 

(33:00)

SPEED 3 x 3:
>3 min Level 3 
>1 min recovery Level 1 
>3 min Level 3
>1 min recovery Level 1 
>3 min Level 3 
>1 min recovery Level 1 
(45:00)

7 MIN MILE CHALLENGE:
>7 min as close to 8.5 miles per hour as you can manage
(52:00)

5 MIN WALK/JOG COOL DOWN

Workout 4- SPEED ZONE

5 MIN EASY JOG WARM UP

5 min CLIMB:
>5 min Level 2 @ 3% raise incline every minute (3%, 4%, 5%, 6%, 7%) 
>2 min recovery 
(12:00)

4 x :30 second STRIDERS 
>:30 strider 
>1 min recovery Level 1
>:30 strider
>1 min recovery Level 1
>:30 strider 
>1 min recovery Level 1 
>:30 min strider
>1 min recovery Level 1 
(18:00)

SPEED:
>2 min Level 3 @ 3%
>2 min recovery Level 1 
>3 min Level 3 @ 3%
>2 min recovery Level 1 
>4 min Level 3 @ 3%
>2 min recovery Level 1
>4 min Level 3 
>2 min recovery Level 1 
>3 min Level 3 
>2 min recovery Level 1 
>2 min Level 3
>2 min recovery Level 1 
(48:00)

3 x 1:
>1 min Level 4 
>1 min recovery Level 1 
>1 min Level 4 
>1 min recovery Level 1 
>1 min Level 4 
(53:00)

5 MIN WALK/JOG COOL DOWN

MHRC 30-MINUTE TREADMILL RUNS (Workout 5-8)

Workout 5- TRIPLE X

4 MIN EASY JOG WARM UP

HILLS:
>1 min Level 2 @ 6%
>1 min recovery Level 1 
>2 min Level 2 @ 6%
>1 min recovery Level 1 
>3 min Level 2 @ 6%
>1 min recovery Level 1 
(13:00)

SPEED:
>1 min Level 3
>1 min recovery Level 1 
>2 min Level 3 
>1 min recovery Level 1 
>3 min Level 3 
>1 min recovery Level 1 
(22:00)

4 min BUILD:
>4 min starting at Level 2 (Increase speed every minute building to an ALL OUT sprint @ Level 4)
(26:00)

4 MIN WALK/JOG COOL DOWN

Workout 6-THE LOOP

4 MIN EASY JOG WARM UP

STRIDERS:
>1 min Strider Level 2/3
>1 min recovery Level 1 
>1 min Strider Level 2/3
>1 min recovery Level 1 
(8:00)

HILLS:
>3 min Level 1/2 incline @ 4%
>1 min recovery Level 1 
>2 min Level 1/2 incline @ 6%
>1 min recovery Level 1 
(15:00)

SPEED:
>1 min Level 2 
>2 min Level 3 
>1 min recovery Level 1 
>2 min Level 2
>3 min Level 3 
>1 min recovery Level 1 
>1 min ALL OUT Level 4 
(26:00)

4 MIN WALK/JOG COOL DOWN

Workout 7- THE HUNT

4 MIN EASY JOG WARM UP

FARTLEK:
>4 min easy jog Level 1 
>2 min Level 2
>1 min Level 3 
>2 min Level 2 (last min @ 5% incline)
>1 min recovery Level 1 
>1 min Level 2
>2 min Level 3 
>3 min Level 2 (last 2 min @ 6% incline)
>2 min recovery Level 1 
>4 min Level 2 raise incline every minute (5%, 6%, 7%, 8%)
>2 min recovery 
>2 min ALL OUT Level 4 
(26 minutes)

4 MIN WALK/JOG COOL DOWN

Workout 8- TRAIL GRINDER

4 MIN EASY JOG WARM UP

HILLS:
>2 min Level 1 @ 8%
>2 min recovery Level 1 
>3 min Level 2 @ 6%
>2 min recovery Level 1 
>4 min Level 3 @ 4%
>2 min recovery Level 1 
(19:00)

SPEED:
>2 min Level 3 
>1 min recovery Level 1 
>2 min Level 3
>1 min recovery Level 1 
>1 min Level 4 ALL OUT

4 MIN WALK/JOG COOL DOWN