speed training/intervals on Treadmill

I usually run outside. I HATE the treadmill. But I know I need to get used to using it if I want running to be a apart of my lifestyle year round.

Can anyone tell me how to do HIIT on the treamilll? what are good intervals to use? When running outside, my pace is usually around 11 min miles. I would love to get my pace down to at least 10 min miles.

Thanks!

Re: speed training/intervals on Treadmill

It varies depending on how I'm feeling and my general energy level (and how much time I have), but I usually do a 5 minute jog to warm up, then work in 20/40 second intervals (20 seconds running, 40 seconds walking/recovery). I run for 20 seconds at a rate of anywhere from 5 mph to 10 mph, and change the incline as well, then walk for 40 seconds at anywhere from 3 mph to 4.5 mph.

I also do the same workout but based on a 30 second/60 second ratio (30 seconds running, 60 seconds walking/recovery).

HTH

Re: speed training/intervals on Treadmill

I started HIIT last week to mix things up a little, and to build up my speed. Before I was running 12-13 minute miles for 30 minutes, slowly increasing my speed, starting at 4.5mph, ending usually around 6.5mph.

Now, I do a warmup jog for 5 minutes. Then, for 25 minutes, I do a high speed interval for 2 minutes(6.5-7mph, and 3 minutes of lower speed jogging (4.5mph-5.5mph), and continue that for 25 minutes, slowly raising the speed for each interval.

Message edited 3/9/2011 1:26:07 PM.

Re: speed training/intervals on Treadmill

When I do HIIT on the treadmill, I opt for higher speed. But everyone does them differently and there is no right or wrong on it.

I will warm up for about 5 min.

Then I will run/sprint for 30 seconds anywhere from 8.0 to 9.0.

Then I walk one minute in between at 3.5.

I do about 8-10 intervals of this........then cool down for another 5.

Re: speed training/intervals on Treadmill