During the winter months, I love using the treadmill for speed workouts…well, in all honesty, any type of run because I don’t like running on snowy, icy paths–but who does?
Cooper and I found inspiration for creating a new treadmill workout through our favorite running magazine, Runner’s World.
If you’ve been reading for a while, you know how I love the tabata format for HIIT workouts. I also wanted to log some miles since I’ve been cross training more than running lately.
Accordingly, I incorporated tabata hill sprints into my treadmill run.
Speed workouts are my favorite because the intervals break up the time on the treadmill. I have yet to find the EMZ-zone on the treadmill for longer runs.
Incline at 4.5
Speed at 9.0 mph (6:40 pace).
20 s. sprint, 10 s. rest. Repeat 8 times
Incline & speed same
6 sprints
Incline at 4.5
speed increased to 9.2 mph (6:30 pace)
4 sprints
.25 mile recovery run
Incline & Speed same,
2 sprints
.25 mile recovery run and cool down (added .5 miles to make 6 miles).
 |
| Sprinting is hard! |
My run flew by, and I didn’t need the distraction of music or TV.
I have to show you a pic of Coach knocking out his Crossfit WOD too. This one took him almost an hour to complete. It was that tough. Proud of him!
Where do you run your speed/track workouts?
That sounds kick ass!!! I will have to try it out!! Maybe a little slower! LOVE the softball headband!
Wow, those inclines are probably tougher than the speed!
Go Cougs! How awesome you had the gym to yourselves.
And I am jealous of your calves.
Tab
my-cliffnotes.blogspot.com
That sounds like a great workout! We do Tabata style workouts in CrossFit all the time. Question though- For your 10 sec rests do you pause the treadmill or just jump on the sides?
I am going to try this later in the week during my speedwork day. I always add a little incline, but a higher one will be much better for me.
When I am sentenced, and I do mean sentenced, to the treadmill, I do speedwork to make the time go by. That sounds like a great one!
I saw that one! I think that I’ll give it a try once my knee is feeling better!! Sounds like a killer workout, I love those!
whew!! I LOVE that hip flexor stretch, makes me feel so good!
I know you love the Woodway treadmills but I will NEVER use one again after my awful experience in college when I fell off and got my hair stuck and was jammed against a wall. I am traumatized!
I love treadmill workouts SO much!
Killer workout.
I love the treadmill for speed work. I think it is easier on my body and easier to dial in a speed and stay there.
Great job.
Whew, what a workout! And way to go Coach! You two are so cute. Inspirational couple of the year. haha
that TM workout sounds hardcore awesome! i am def going to be trying that out once my knee heals up! and way to go coach for rocking out that WOD!!!
those look HARD
I use the TM for speedwork…other than that I avoid it at all cost.
your gym always looks empty…mine is always full of people..stinky people
I heart the treadmill for speedwork or hill work, too….it keeps my pace consistent and I’m forced to do what’s on the plate…or I’ll fall off and die. No one wants that!
Wow this seriously looks AWESOME and intense! I want to try it asap
. You should participate in my new fitness feature I’m starting on Fridays! It’s just a fitness link-up similar to WIAW 
I love the mill for workouts- especially during the winter. I usually don’t get many opportunities to run outside so I am very thankful to have a treadmill at my house.
Go Coug!
Wow! I think I’d fall off the treadmill at those speeds. You go, girl!
You rock…I’d be flying off the treadmill like they do in the movies when people can’t keep up. I’ve got a random question for you…do you do any yoga or Pilates to cross train?
I like doing sprints on the treadmill if I want to hit a goal pace each time, but if I just want to get in a good powerful run based on effort, I like the track. Plus somehow the track makes me feel more like an athlete… It’s also nice to get out there and beast the track after I barely passed my high school gym class running exam with a 70. =/
I prefer doing speed intervals on the track or a flat road, but mostly end up on the treadmill, since it’s just more convenient. You killed those intervals, awesome!!
Go Cougs!!!! Just starting reading your blog and now I love it even more. Born and raised a Coug
Thanks Ashley! We were only at WSU for 3 years while my husband was coaching baseball. But, I hope you will still read!!
Made up my own TM sprint WOD today and then saw our site. Didn’t know others did this. I did the following:
1 mile warm up increasing speed every minute: 4,6,,6.5,7,7.5 and finish last 1/2 mile at 8.
Walk for 2 minutes
1 minute @ 9
Walk- 2 minutes
1 minute @ 10
Walk- 2 min.
1 min. @ 11
Walk 2 min.
1 min. @ 12
Walk 2 min.
1 min. @ 13
Walk 2 min.
1 min. @ 14 (max. speed on my TM and could barely make the minute
Walk 2 min.
1 min. @ 11 (felt easy after doing the above)
Light power clean work.
This looks like a tough one.!! Yes, I have to play around with speed and mileage on the ‘mill!