Tempo Run Workouts on Treadmill
Training | Treadmill

Tempo Run Workouts on Treadmill

Tempo routines are running workouts that you run faster than the overall distance you aim. Your heart rate gets in a zone higher than the pace of competition.

It essentially means that the length is shorter while the speed is faster.

Running workouts with timing is always better on a treadmill because you can ensure that your pace remains the same.

The below tempo runs feature a design for more intense efforts over a shorter distance than the race you are training.

7 Tempo Treadmill Workouts

Instead of measuring the amount of effort you require in one minute, it makes sense to run in proportion to your average running speed.

In the following tempo treadmill workouts, you will likely encounter the regular runs that will guide you.

5k Tempo Run Workout


The length of 5 km is 3.1 miles. During this routine, you will run a shorter distance but faster than the pace of the race.

The total running distance is over 3 miles, but it is an excellent workout as it is easier to run halfway.

You might find making the trip challenging, but below is how you should run a 3-mile timed race:

  • 5 minutes of warming up with an easy run
  • 2 miles consisting 10-20 seconds faster than running speed
  • 1 mile 10-20 seconds slower
  • 2 miles 10-20 seconds faster
  • Allow yourself to cool slightly for 5 minutes with an easy run

10k Tempo Run Workout


10k is an increase in mileage to 6.2 miles. As a result, the distance you will travel on the treadmill is greater. At this time, take advantage of the device by adding a particular inclination.

You do not have to, especially if your career does not have one, but it’s a good idea to mix it up a bit. The pace is faster than the pace of the race, but not fast enough to exhaust completely, and you can manage the following run:

  • 5 minutes of warming up with an easy run
  • 3 miles involving 10-20 seconds more quickly than the race pace
  • 3 miles consisting 10-20 seconds slower
  • 2 miles on a 1% gradient and 10-20 seconds faster
  • Allow yourself to cool slightly with an easy run for 5 minutes

Half Marathon Timed Workout


The half marathon is 21.1 miles, and again, we will bring trends to this routine. As the distance increases, so does the exercise. The running speed is proportional to the distance you are going to cover.

Therefore, the rate you use for a 10 km run is very different from a half marathon. Besides, you increase the duration of warming up and also cooling. The fastest races are challenging but reachable and offer enough speed work:

  • 10 minutes of gentle warming up
  • 2 miles 10-20 seconds slower than the regular racing speed
  • 5 miles 10-20 seconds faster
  • 2 miles on a 2% gradient and 20-30 seconds slower
  • 6 miles 10-20 seconds faster
  • Easy run to cool for 10 minutes

Marathon Tempo Workout


The marathon is the most extensive journey that people want to take. For some, it is 42 km of hell. For others, it is a big challenge, and they have the time they want to win. These are the people for whom this routine suits best.

It is excellent if you’re going to get out of the body a little more wins to beat the best time. It is a challenging workout, and it is advisable you do not try it too often. But sometimes:

  • 10 minutes warming up gently
  • 6 miles with a 1% gradient and 10-20 seconds faster than the racing speed
  • 3 miles 10-20 seconds slower
  • 8 miles 10-20 seconds faster
  • 4 miles using the racing pace
  • Easy run for 10 minutes to cool down

The Entire Hills Tempo Workout


The workout is excellent for increasing leg strength so you can climb hills for the next race. It also strengthens the mind because when the mountain rises in the countryside, you can remember when you went up those hills on a treadmill.

If your treadmill has a slope setting, run the sections at a 0% gradient to see what quads will do when running downhill outdoors.

Your pace for 20 minutes of training should be the same, and you should keep it moderate. You need to climb a slope without adjusting your speed and have only a minute to take a break before departure.

10 minutes of warm-up to the rhythm of the conversation

Repeat at least four times:

  • 1 minute with a 2.5% incline
  • 1 minute with a 0% gradient
  • 1 minute with a 5.0% gradient
  • 1 minute with a 0% gradient
  • 1 minute with a 7.5% gradient
  • 10 minutes of recovery walking or running

The Wave Tempo


Tempo runs can be very dull on the treadmill, and that is why the rhythm of the waves is more fun. The shorter quick runs in a waveform help you challenge your body to run beyond your threshold.

You give the body some time to recover while still doing hard workouts but not so hard to push yourself to the limit. The exercise also helps your body to be more efficient when you run faster.

  • 10 minutes of warm-up to the pace of the conversation
  • 5 minutes out of 7 out of 10 or any speed that you desire for a half marathon
  • 5 minutes with an effort of 8.5 / 10 (reach the target density of 10 km)
  • 5 minutes of effort 7/10
  • 5 minutes with a measure of 8.5 / 10
  • 10 minutes of recovery walking or running

Fartlek Tempo Workout


All treadmill runners should love treadmill fartlek workouts because you can change the pace often. Fartlek exercises are great for waking up your legs and helping your mind fight fatigue at a minimal rate. It is fun to work quickly without exhausting yourself completely. 10 minutes of warm-up to the pace of conversation

Repeat 3 times:

  • 1 minute easy
  • 2 minutes at an objective speed of 5 km (effort 9/10)
  • 1 minute easy
  • 2 minutes at a target frequency of 10 km (8.5 / 10)
  • 1 minute easy
  • 10 minutes of cool down running or walking

Bottom Line

In conclusion, as with other speed jobs, if you do this once in a week as part of your regular running routine, you will notice a positive impact on your speed. It is the case when you run outdoors. The treadmill makes the workout routines perfect because you can adjust your speed.

Don’t be afraid to go much faster than your running speed if you are feeling particularly well. The goal is to get used to running faster.

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