Do you feel the need for speed? Well, get ready to push the pace in this fast and furious workout!
I think it’s safe to say that most people prefer to work out outside. With the fresh open air and outdoor terrain, I don’t blame ‘em. However, whether we like it or not, sometimes the weather gets the best of us. We trade the wind for a treadmill fan and the rocky terrain for Street View maps. But luckily, we never have to compromise our speed.
Speed training on a treadmill has a serious advantage. Being able to lock in a specific pace can be extremely beneficial when training to keep your tempo up. The other treadmill workouts in this series integrated different bodyweight movements, but today, it’s just you and the treadmill.
Interval training can be very helpful in increasing speed, building endurance, and improving overall performance. In this workout, we’ll mix up intervals with some longer, sustained periods, so hopefully you’re ready to sweat!
Now, it’s time to hop on that treadmill!
Today’s focus: Speed Training
Warm up: On equipment
30 seconds each at 0%: walk forward, march, skip, high knees, and side shuffles (each side).
ROUND 1: On equipment (Complete 8 times through)
20 seconds sprint—5%
10 seconds recovery (hop to side rails)
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60 seconds recovery
ROUND 2: On equipment (Complete 1 time through)
2 minutes base pace*—2%
1 minute race pace†—2%
2 minutes base pace—2%
1 minute sprint pace—0%
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60 seconds recovery
ROUND 3: On equipment (Complete 4 times through)
30 seconds sprint pace—7%
30 seconds walking recovery—7%
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60 seconds recovery
ROUND 4: On equipment (Complete 1 time through)
2 minutes base pace*—2%
1 minute race pace†—2%
2 minutes base pace—2%
1 minute sprint pace—0%
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60 seconds recovery
ROUND 5: On equipment (Complete 8 times through)
20 seconds sprint—12% (or max incline)
10 seconds recovery (hop to side rails)
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Cool down: 3–5 minutes of your choice
Recommended: 2 minutes of walking cool down (-2%), quad stretch, hamstring stretch, calf stretch, and glute stretch.
It wasn’t a walk in the park, nor was it even a jog through the park. That was a cardio challenge if there’s ever been one, and that’s why I saved the best for last.
If you unfortunately missed any of the previous workouts in this series, please check them out here. And if you just want to mix up your routine, try some of our other awesome workouts here.
Good luck and stay fit!
Becca Capell
iFit Head Trainer
*This is a comfortable, easily maintainable pace. It’s similar to a pace you would keep for a 30-minute, moderate run.
†This is a fast, quick pace. It’s similar to the pace you would run for a one-mile race.
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
