Guest Post By: STUFTmama
Although some runners refer to the treadmill as the “dreadmill”, I have grown to love any kind of running on it. As a busy, working mom trying to fit in marathon training, I’ve found that the majority of my training is done on the treadmill. There are times when slow runs while zoning out and watching a movie are needed (especially right now with all the great holiday flicks), but the treadmill can also be a very useful tool to work on your speed.
One of the really great things about the treadmill is that you can set your speed and just go with it. There’s no slowing down.
When you’re aiming to increase your speed, you really don’t need more miles, you just need more intensity. You can substitute in 1-2 higher intensity runs a week to help build your speed. Here are a few of my favorite go-to treadmill workouts to increase speed.
I came up with this 30 minute interval workout when I was a new mom of twins and I really needed to get the most out of my short time on the treadmill. Racing and speed weren’t really my goal at the time, but now that they are this workout is still one of my favorites. I wrote some general speed guidelines in it, but everyone has his or her own difficult pace. Basically this workout is a given amount of time at an easy level or pace followed by the equal amount of time at a moderate/hard level or pace- each time lessening the interval by a minute.
STUFT Mama’s Treadmill Interval Workout
| Minutes | Effort | MPH (just suggestions) |
| 0-5:00 | brisk walk or jog (warm-up) | 3-4 (walk) or 5-6 (jog) |
| 5:00-10:00 | jog or run (moderate to hard effort) | 5-6 (jog) or 6-9 (run) |
| 10:00-14:00 | brisk walk or jog (recovery) | 3-4 (walk) or 5.5-6 (jog) |
| 14:00-18:00 | jog or run (moderate to hard effort) | 5-6 (jog) or 6-9 (run) |
| 18:00-21:00 | brisk walk or jog (recovery) | 3-4 (walk) or 5.5-6.5 (run) |
| 21:00-24:00 | jog or run (moderate to hard effort) | 5-6.5 (jog) or 6.5-9.5 (run) |
| 24:00-26:00 | brisk walk or jog (recovery) | 3-4 (walk) or 5.5-6.5 (run) |
| 26:00-28:00 | jog or run (moderate to hard effort) | 5-6.5 (jog) or 7-9.5 (run) |
| 28:00-29:00 | brisk walk or jog (recovery) | 3-4 (walk) or 5.5-7 (run) |
| 29:00-30:00 | jog or RUN (hard effort- go all out) | 6-7 (run) or 7-9.5 (run) |
| 30:00-35:00 | cool down | 3-4 (walk) |
Another great workout for speed is a run that includes the famous Yasso 800s. Although there is a little controversy about whether or not Yasso 800s can adequately predict your marathon finishing time, there is no argument that they are a great workout to increase your speed and running efficiency.
Yasso 800s
These workouts consist of a 10-15 minute warm-up and then anywhere from 4-10 800 intervals at close to maximum effort. If you have a goal marathon finishing time, you use that as your interval time. For example, if your goal marathon pace is 3:15, then you’re 800 repeats should be completed in 3:15 minutes each time (a 6:30 mile pace). In between the 800s, jog for an equal amount of minutes it took you to run your repeats.
2-Speed Treadmill Threshold Run
Here’s an example for a threshold pace of 7:00 minutes per mile.
Warm up for 5-10 minutes.
1 minute at 6:50 pace per mile.
1 minute at 7:10 pace per mile.
Repeat 10-15 times for a 20-30 minute treadmill workout. It definitely makes it more exciting. Another option is to vary the incline instead of speed each minute.
This last one I came up with on my own randomly a couple years ago after I couldn’t pull off running more than 3 miles at a hard effort one day. I decided to mix it up a bit and still get some faster miles in there. I loved the workout so much I’ve kind of stuck with it and thrown it in every now and then.
Sweating to the Mondays Treadmill Workout
Using the treadmill to increase speed is a great option, especially during these colder, darker winter months. Why not get faster while we’re inside?
Kristin (STUFTmama) is a 3:17 marathoner who has completed 19 full marathons. She is an ACE certified group fitness instructor, personal trainer and physical education teacher. Her five year old twin boys keep her busy and she blogs over at stuftmama.com .