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Training | Treadmill

12 Speed Training Workouts On A Treadmill

How to run faster on treadmill? It’s a common question among fitness enthusiasts who are running for a while.

You cover a mile in 10 minutes, but some individuals are faster than you and they can cover the same distance in 8 or even 6 minutes. You can also be quick and fast to introduce some speed training in your workout schedule.

A treadmill is built for running, which means it has all the settings and information helpful for speed training. For instance, the machine has a timer that lets you know when to change your pace. It has a speed display, which allows you to keep track of your speed. Then, you also can change the incline when you are in a mood for strength training.

Here, we will discuss some of the workouts designed to boost your running speed. Plus, these treadmill training programs banishes boredom when you are working out. You can try all of them and practice one of these that suits you the most. You can also practice different ones every day of the week. The choice is yours.

Fartlek

One of the most exciting treadmill workouts to increase speed and endurance, Fartlek means speed play. The term perfectly describes this training programs because it allows you to play with the pace. So it would help if you are quick for a few minutes, and then slow down until you regain your breathing rate and heartbeat. Here some of the different versions of Fartlek that you include in your daily workout schedule.

Workout 1: The workout duration is 30 minutes, wherein you need to warm up for the initial 5 minutes and allow your body to cool down for the last 5. It’s one of the best treadmill speed workouts for beginners. Choose a speed wherein you can last for at least 20 minutes. The pace changes every minute, and hence, you need to manage accordingly.

  • Start with a 5 minutes of jog – 00:00 – 05:00
  • Then, run faster for 1 minute – 05:00 – 06:00
  • Maintain normal speed – 06:00 – 07:00
  • Try to run at above average speed – 07:00 – 08:00
  • Maintain normal speed – 08:00 – 09:00
  • Try to run faster – 09:00 – 10:00
  • Maintain normal speed – 10:00 – 11:00
  • Reach your maximum pace – 10:00 – 11:00
  • Maintain normal speed – 12:00 – 13:00
  • Reach your maximum pace – 13:00 – 14:00
  • Maintain normal speed – 14:00 – 15:00
  • Try to run faster – 15:00 – 16:00
  • Maintain normal speed – 16:00 – 17:00
  • Try to run at above-average speed – 17:00 – 18:00
  • Maintain normal speed – 18:00 – 19:00
  • Try to run at above average speed – 19:00 – 20:00
  • Maintain normal speed – 20:00 – 21:00
  • Reach your maximum pace – 21:00 – 22:00
  • Maintain normal speed – 22:00 – 23:00
  • Try to run faster – 23:00 – 24:00
  • Maintain normal speed – 24:00 – 25:00
  • Easy jog to cool down your body – 25:00 – 30:00

Workout 2: Training on a treadmill is very beneficial because of its incline function, which allows you to target different parts of your lower body. In this workout version, we will use the slope to gain maximum outcome.

Exercising on an inclined tread belt helps you to lose extra calories in less time. The workout lasts for 30 minutes, but try to last at least 20 minutes if you are a beginner.

  • Start with zero incline and jog for 5 minutes – 00:00 – 05:00
  • Change the incline to 2 percent and run for one minute – 05:00 – 06:00
  • Run at zero percent incline – 06:00 – 07:00
  • Run at three percent incline – 07:00 – 08:00
  • One percent incline – 08:00 – 09:00
  • Three percent incline – 09:00 – 10:00
  • Zero percent incline – 10:00 – 11:00
  • Two percent incline – 11:00 – 12:00
  • One percent incline – 12:00 – 13:00
  • Four percent incline – 13:00 – 14:00
  • Two percent incline – 14:00 – 15:00
  • One percent incline – 15:00 – 16:00
  • Three percent incline – 16:00 – 17:00
  • Zero percent incline – 17:00 – 18:00
  • One percent incline – 18:00 – 19:00
  • Two percent incline – 19:00 – 20:00
  • Zero percent incline – 20:00 – 21:00
  • Three percent incline – 21:00 – 22:00
  • One percent incline – 22:00 – 23:00
  • Two percent incline – 23:00 – 24:00
  • One percent incline – 24:00 – 25:00
  • Cooldown your body for 5 minutes – 25:00 – 30:00

Workout 3: This one is comparatively complicated because you will combine incline and speed here. It might be hard on your legs because you are constantly changing your speed and angle. But, try it if you can. You can adjust the speed or incline as per your fitness level.

  • Run for 5 minutes at 0 percent incline – 00:00 – 05:00
  • Maintain normal speed at 2 percent incline – 05:00 – 06:00
  • Try to run faster at 0 percent incline – 06:00 – 07:00
  • Maintain normal speed at 3 percent incline – 07:00 – 08:00
  • Try to run at above-average speed at 1 percent incline – 08:00 – 09:00
  • Maintain normal speed at 3 percent incline – 09:00 – 10:00
  • Try to run at above-average speed with 0 percent incline – 10:00 – 11:00
  • Maintain normal speed at 2 percent incline – 11:00 – 12:00
  • Try to run at above-average speed at 1 percent incline – 12:00 – 13:00
  • Maintain normal speed at 4 percent incline – 13:00 – 14:00
  • Try to run at above-average speed at 2 percent incline – 14:00 – 15:00
  • Maintain normal speed at 1 percent incline – 15:00 – 16:00
  • Maintain normal speed at 3 percent incline – 16:00 – 17:00
  • Reach your maximum pace at 0 percent incline – 17:00 – 18:00
  • Try to run at above-average speed at 1 percent incline – 18:00 – 19:00
  • Try to run faster at 2 percent incline – 19:00 – 20:00
  • Try to run at above-average speed at 1 percent incline – 20:00 – 21:00
  • Maintain normal speed at 1 percent incline – 21:00 – 22:00
  • Try to run faster at 0 percent incline – 22:00 – 23:00
  • Try to run at above-average speed with 2 percent incline – 23:00 – 24:00
  • Try to run faster at 1 percent incline – 24:00 – 25:00
  • Cooldown your body for 5 minutes – 25:00 – 30:00

Workout 4: We will use speed to lose extra calories in this version. It’s hard when you reach the peak, but you have time to ease down as you reach the end. So, are you ready for the actual calories burner? Well, it’s what a speed training program should be. Try to last for at least 20 minutes.

  • Spend five minutes to warm up your body. Prefer a comfortable running speed – 00:00 – 05:00
  • Try to run at above-average speed – 05:00 – 06:00
  • Maintain normal speed – 06:00 – 07:00
  • Try to run at above average speed – 07:00 – 08:00
  • Maintain normal speed – 08:00 – 09:00
  • Try to run faster – 09:00 – 10:00
  • Maintain normal speed – 10:00 – 11:00
  • Reach your maximum pace – 11:00 – 12:00
  • Maintain normal speed – 12:00 – 13:00
  • Reach your maximum pace – 13:00 – 14:00
  • Maintain normal speed – 14:00 – 15:00
  • Reach your maximum pace – 15:00 – 16:00
  • Maintain normal speed – 16:00 – 17:00
  • Try to run faster – 17:00 – 18:00
  • Maintain normal speed – 18:00 – 19:00
  • Try to run faster – 19:00 – 20:00
  • Maintain normal speed – 20:00 – 21:00
  • Try to run at above-average speed – 21:00 – 22:00
  • Maintain normal speed – 22:00 – 23:00
  • Try to run at above-average speed – 23:00 – 24:00
  • Maintain normal speed – 24:00 – 25:00
  • Cooldown your body for 5 minutes – 25:00 – 30:00

Tempo

Be ready to experience something new in this course. Here, you need to find a tempo speed, and it’s the pace you need to maintain for the given duration. As we were doing earlier, start with a gentle jog so that your body can be ready for fast running. You don’t have to be exhausted after finishing the tempo run.

Workout 1: Fast running is better for your heart, but you need to maintain an average speed. So, run at a pace that can take your breath away, but you should be able to speak a complete sentence. If your treadmill has a heartbeat monitor, stay between 80 to 90 per cent of your maximum pulse rate.

  • Spend five minutes to warm up your body. Prefer a brisk walk or slow jog- 00:00 – 05:00
  • Run for 0.5 miles faster than your average running speed – 45 seconds
  • Run for 0.5 miles for 1 minute slower than your average speed
  • Run for 0.5 miles for 1 minute faster than your average speed
  • Run for 0.5 miles at slower than your average running speed – 45 seconds
  • Run for 0.5 miles faster than your average running speed – 45 seconds
  • Run for 0.5 miles for 1 minute slower than your average speed
  • Relax your muscles by jogging gently for 5 minutes

Workout 2: This version tests your 10k race pace. The course is comparatively more prolonged than the previous workout, and hence, it’s challenging. So, it would help if you practised this only once a week. Try to last for the given distance and be assured that you will reap multiple benefits.

  • Spend 10 minutes to warm up your body – You can jog slowly
  • Run for 1 mile at a pace 2 minutes faster than the 10K race speed
  • 1 mile at 1 minute slower
  • 5 miles at 1 minute faster
  • 5 mile at 2 minutes slower
  • 5 miles at 1.5 minutes slower
  • 5 mile at 1 minute slower
  • Cooldown your body for 10 minutes – Jog slowly to relax your muscles

Workout 3: This workout also depends upon your 10k race speed. You have to cover a distance of 6 miles here, which is almost 10k. It will help if you run faster and slower for some stretches. The training might be repetitive, but it’s tough.

  • Warm up your body for 10 minutes – Jog slowly.
  • Run for 1 mile at 2 minutes faster than your 10k race speed
  • 1 mile at 2 minutes slower
  • 2 miles at 1 minute faster
  • 1 mile at 1.5 minutes slower
  • 5 mile at 1 minute faster
  • 5 mile at 1 minute slower
  • Relax your muscles and cool down for 10 minutes

Workout 4: The next training is about half marathon pace. The distance in this version is comparatively higher than other tempo workouts. It’s 9 miles long; so you have to be tough. This activity is great if you are preparing for a marathon or any other long-distance race.

  • Warm-up your body for 0 minutes – Jog slowly.
  • Run for 2 miles at speed 2 minutes higher than half marathon race (More than 9.09 minutes per mile)
  • 1 mile at 2 minutes slower
  • 2 miles at 1.5 minutes faster
  • 1 mile at 1.5 minutes slower
  • 5 mile at 3 minutes faster
  • 5 miles at 2 minutes slower
  • 1 mile at 2 minute faster
  • Slow down and allow your muscles to relax for 10 minutes

Interval

The last treadmill training program in the category of speed workout, Interval exercises differs from Fartlek and tempo. Interval is a speed-boosting workout, so you have to run faster. There are stages where you need to slow down and rest your muscles while doing a slow jog.

Intervals are one of the best treadmill workouts to increase speed and endurance. It’s perfect if you like to run for long distances. All individuals can enjoy the benefits of this workout. Let’s discuss some of these exercises, and then you can try them one by one.

Workout 1: Known as Pyramid, this is a HIIT treadmill workout for fat loss and speed boost. This routine is a part of high-intensity interval training (HIIT), so you need to be ready for sprints. Then, the focus is on time spent to complete your run instead of the distance covered. So, you should try and last for the entire activity without looking for any breaks. Let’s start.

  • Warm up your body for 5 minutes – jog slowly.
  • Run fast for 30 seconds and then jog for 45 seconds
  • Run fast for 1 minute and jog for 1 minute
  • Run fast for 2 minutes and then jog for 1.5 minutes
  • Run fast for 2 minutes and then jog for 1 minute
  • Run fast for 2.5 minutes and then jog for 1.5 minutes
  • Run fast for 2 minutes, then jog for one minute
  • Run fast for 30 seconds and jog for 45 seconds
  • Jog slowly for 5 minutes to cool down and then rest

Workout 2: You will find a lot of experts doing this activity in the gym. The runner makes a sprint and then hops on a treadmill’s side rails while the belt still rotates. Such an action saves you from slowing down the speed, which takes a lot of time on a treadmill. We recommend that you attempt this workout only if you are expert and confident while using a treadmill. We do not guarantee any safety if you are not careful.

  • Jog slowly and warm up your body
  • Sprint for 30 seconds and hop on the treadmill side rails for 30 seconds. Repeat once.
  • Sprint for 45 seconds and rest for 30 seconds. Repeat once.
  • Run at a maximum speed for 30 seconds and rest for 45 seconds. Repeat once.
  • Sprint for 45 seconds and stop for 30 seconds. Repeat once.
  • Sprint for 30 seconds and stop for 30 seconds. Repeat once.
  • Jog slowly for 5 minutes and then rest.

Workout 3: You don’t have to sprint in this workout. Instead, you have to use the 5k race speed, but it’s longer and hence, challenging. You can prefer this activity if you are preparing for a race. It will train you to complete the run quickly. Plus, this workout builds your endurance, similar to a 5K treadmill training plan.

  • Jog slowly for 10 minutes to warm up your body
  • Run 1 mile at 5k race pace and then jog for 1 minute
  • Run for 1 mile at fast 5k race speed and then jog easily for 1 minute
  • Run for 1 mile at 5k race speed and then jog comfortably for 1 minute
  • Run for 1 mile at fast 5k race speed and then jog for 1 minute
  • Jog or stroll for 10 minutes and allow your body to cool down. Rest

Workout 4: You have to use incline in this interval workout. You might not find angles on interval workout, but it gives the desired outcome as long as you jog, run or walk. An inclined tread puts a lot of pressure on your leg muscles, but you will find it enjoyable if you want to boost your speed, stamina and endurance. Don’t worry, beginners; you will not use high inclines here.

  • Warm-up for 10 minutes at 0 per cent incline – jog slowly
  • Run fast for 1 minute and then jog easily for 1 minute at 1 per cent incline
  • Run for 1 minute and jog comfortably for 1 minute at 2 per cent incline
  • Jog for 0.5 minutes and jog easily for 1.5 minutes at a 3 per cent incline
  • Run fast for 1 minute and then jog easily for the next 1 minute at 2 per cent incline
  • Jog for 0.5 minutes, and the jog comfortable for the next 1.5 minutes at a 3 per cent incline
  • Run for 1 minute and jog easily for the next 1 minute at 2 per cent incline. Repeat once
  • Run fast for 1 minute and then jog easily for 1 minute at 1 per cent incline.
  • Jog slowing or walk for 10 minutes to cool down at zero per cent incline.

Rest towards success

Speed training will get you into shape, but it should not be your only motive. Conditioning of your body is also essential. It’s the reason why you should take adequate rests between the workouts so that your body can recover well. Running at your full speed for more prolonged durations requires immense energy and power. But you need to complete other exercises as well.

According to the experts, you should take a break of 2 to 3 minutes after completing the workouts we discussed above. These short pauses will maximize your gains.

FAQs

What is a good speed on the treadmill?

Anything more than 8 km/h is suitable for running and jogging. For most users, jogging speed varies between 6 to 8 km/h, while the walking speed can be anywhere between 3 to 6 km/h.

Can you train for a race on a treadmill?

You can train for a marathon and all other races on a treadmill. Lots of successful runners prepare for racing events using a treadmill.

Does sprinting on a treadmill make you faster?

You try to push your body limits while sprinting. So, it makes you faster.

How fast should I sprint on a treadmill?

Sprint as fast as you can maintain a proper form. So, apply 90 to 100 per cent of your efforts and try to maintain a good shape.

Final Talk

Now you know 12 different treadmill workouts to increase speed and endurance. A running machine helps you to achieve all the activities mentioned above. You don’t have to estimate the time or speed, nor you have to look at your watch. If you are determined to boost your running pace, then these treadmill training programs are essential.

Focus on the console of your treadmill and keep track of when to change the speed or incline. It’s better to write down the variations and then start exercising—no need to guess anything. As we discussed earlier, you don’t have to perform these workouts more than once per week.

Stop waiting, lose all the unwanted calories and train those legs. We recommend that you consult your doctor before starting any of the workout plans.

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