Once upon a time, I absolutely hated running on the treadmill. I couldn’t even last a minute without wanting to quit. 

Over the years, I’ve learned that it’s a GREAT tool that can help you with your training. It can be used when there’s bad weather outside, but even beyond that, it can be leveraged for speedwork to ensure that you are hitting your paces. 

It can also be used as part of a HIIT workout routine! I may have to try this out this week with all of our travels! (today we head to Utah before our final destination… South Dakota.) 

Anyways, in about 25 minutes, you have a full high-intensity interval training workout routine… all on the treadmill. 

Before I share, some explanation of the paces.

Warm up = walking at a leisurely pace, just to get your heart pumping and your blood flowing

Conversation pace = this should be a pace that you can extend for an extended period of time. You should be able to hold a conversation while you run at this pace without gasping for air in between syllables. 

Push pace = usually about 2 mph faster than what you can do as conversation pace; you are pushing your bounds but it’s not killing you

All out pace = this pace (which is what they call it in OTF!) refers to running at an all out pace… you absolutely cannot maintain this for a long period of time, and it hurts the entire time. This may be as much as 3 mph higher than your conversation pace.


So here you have it, enjoy the sweat!

Treadmill HIIT Workout


Treadmill: Hate it or love it? 

Do you do speedwork? On the track, your running route, elsewhere? 


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