Treadmill Interval Workouts

Interval workouts have been recommended in any running program for years. Runners use them to prepare for all test types, from advanced programs (as military tests) to basic 5k training.

There are advanced studies done about intervals. But there are 3 most important advantages anyone should consider. These type of workouts increase endurance level, help you run faster without losing your breath so easily and help you keep your target heart rate at a constant rate for longer time without needing to stop.

A way to include these exercises in your routine is to use preset treadmill interval workouts. Treadmills can help you do intervals without needing any additional gadget. Plus you can stay focused, be consistent and monitor your heart rate easily.

The below exercises were inspired from the console of

LiveStrong LS13.0T treadmill.

They are easy to do and the treadmill performs very well.

If you have your own treadmill (not necessarily this model) you can use the ‘Customize Workout’ program to create your own treadmill interval exercise following the below directions:

Exercise 1 for beginners:

Warm up: 1.0 mph speed for 2 minutes and 1.5 mph speed for another 2minutes

Part 1: 2.0 mph for 90 seconds

Part 2: 4 mph for 30 seconds

Repeat part 1 and 2 minimum 15 times (30 minutes).

Cool down: at 1.5 mph for 2 minutes and at 1.0 mph for another 2 minutes

Exercise 2 for beginners:

Warm up: 1.3 mph speed for 2 minutes and 1.5 mph speed for another 2 minutes

Part 1: 2.0 mph for 90 seconds

Part 2: 4.5 mph for 30 seconds

Repeat part 1 and 2 for at least 15 times (30 minutes).

Cool down: at 1.9 mph for 2 minutes and at 1.3 mph for another 2 minutes

Exercise 3 for intermediate runners:

Warm up: 1.5 mph speed for 2 minutes and 2.3 mph speed for another 2minutes

Part 1: 3.0 mph for 90 seconds

Part 2: 6 mph for 30 seconds

Repeat part 1 and 2 for at least 15 times (30 minutes). But, if you can repeat them 30 times (60 minutes), you run 6k (which means you can now sign in for a 5k). And this is only a start point.

Cool down: at 1.9 mph for 2 minutes and at 1.3 mph for another 2 minutes

Exercise 4 for intermediate runners:

Warm up: 1.8 mph speed for 2 minutes and 2.6 mph speed for another 2minutes

Part 1: 3.5 mph for 90 seconds

Part 2: 7 mph for 30 seconds

Repeat part 1 and 2 for at least 23 times (46 minutes) and you finish a 5.4k race.

This is a very nice 5k score.

Cool down: at 2.6 mph for 2 minutes and at 1.8 mph for another 2 minutes

Exercise 5 for intermediate runners:

Warm up: 2 mph speed for 2 minutes and 3 mph speed for another 2minutes

Part 1: 4 mph for 90 seconds

Part 2: 8.5 mph for 30 seconds

Repeat part 1 and 2 for at least 18 times (36 minutes) and you finish a 5k.

Cool down: at 3 mph for 2 minutes and at 3 mph for another 2 minutes

As a final note, we always recommend consulting your physician before you engage in any type of exercise, not only treadmill intervals.

And don’t feel too bad if you can’t finish an exercise from the first attempt. Everyone has problems as beginners. Learn how to increase your efforts slowly without imposing yourself impossible expectations.

Through consistent training and proper warm-up and cool down sessions, speed workouts will help you improve your workouts results. If you have a question to ask feel free to leave a comment.

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