What is a good treadmill running interval routine?

Question

I'm looking to do interval training on a treadmill (or outside) but I can't seem to find any good resources to give me any good ideas. Any advice is much appreciated!

Answer 1

That's a hard question to answer without some more information.  How much running are you currently doing?  What speeds do you currently run?  What is your goal?  Are you training for a race or do you just want a training plan for overall running fitness.  Give me some numbers and I'll give you some sample treadmill workouts.

If your PR for the mile is 9:00 then

1. Your normal easy pace would be about 12:00/mile or 5 mph on the treadmill.  80 to 90% of your running should be at this pace. You an run at 5 mph or you can do a progression run.  Start at 4 mph and every 2 to 3  minutes increase the speed .1 mph until you are running 5 mph or a little faste maybe 5.3 to 5.5 mph.  Whether you run at a constant 5 mph do the the progressionrun variation, try to run for 20 to 25 minutes.  The pace should feal comfortable and your breathing should be relaxed.

2.  Tempo Run Intervals -

Run 5 minutes at  5mph to warm up

Run 4 minutes at 6 mph then 1 minute at 5 mph.  Repeat this 3 times

Run 5 minutes at 5 mph

3. VO2max Intervals

Run 5 minute at 5 mph to warm up.

Run 6.7 mph for 2 minutes then run 1.5 minute at 4.8 mph to recover.  Repeat this 4  to 6 times.

Run 5 minutes at 5 mph to cool down

4. Speed Intervals

Run 5 minutes at 5 mph to warm up

Run 1 minute at 7.2 mph then run 2 minutes at 4.8 mph to recover.  Rpeat this 6 to 8 times

Run 5 minutes to cool down.

Putting this together

1. Do the easy run 3 times per week

2. Pick one of the interval workouts (2,3 or 4)  to do one day a week as your hard workout.

Answer 2

Tabata intervals are usually good.  

Here is a routine and can be applied to pretty much any exercise

5 minutes warm-up moderate pace to get your heart rate up a bit.

bump up the speed to super high intensity.

go 20 seconds at full speed then take 10 seconds of rest

go 20 seconds at full speed then take 10 seconds of rest

go 20 seconds at full speed then take 10 seconds of rest

go 20 seconds at full speed then take 10 seconds of rest

These two minutes will give you a great workout to start with.

Cool down at a walking pace for 5 minutes.

do these 2-3 times a week try not to do them on back to back days.

Each week add 1 interval (another 20 second sprint and 10 second rest) until you are up to 8 intervals per workout.

Hope this helps.