HIIT Treadmill Workout

Remember when I used to post workouts on a regular basis? I miss it. Truth be told, I haven’t had many crazy intense workouts over the last few weeks since that lovely fall I took down the stairs. My tailbone is still slightly bruised, but only really hurts if I lean back on it (to go into boat pose, for example). I’ve tried to let it heal and not really push myself until I feel like I’m 100%. As of right now, I’d say I’m at about 90%. In my eyes, that’s good enough to run but not good enough to push myself with sprints and long periods of running.

This is probably a good time for me to bring up my latest fitness goal. I’m currently searching for a Turkey Trot 10K to run on Thanksgiving morning. I ran a 5K last year but I want to push myself a little bit more. I do have a very specific goal in mind but will save all of that talk for another time.

In an effort to really work on my speed, I’ve been spending the last month running lots of sprints. Before I fell down the stairs, I was consistently running at around an 8:00 mile pace, which is right on par with my goal for race day. Believe it or not, I’ve found HIIT to really help my speed. I know that some people prefer running 400s or shuttle sprints to train for speed, but for me, HIIT works best. The best part is how easy it is.

Here’s what to do:

  • 0:00 – 5:00 – warm up (4.0 at 1.0 incline)
  • 5:00 – 6:00 – 6.5
  • 6:00 – 6:30 – 4.0
  • 6:30 – 7:30 – 6.6
  • 7:30 – 8:00 – 4.0
  • 8:00 – 9:00 – 6.7
  • 9:30 – 10:00 – 4.0
  • 10:00 – 11:00 – 6.8
  • 11:00- 11:30 – 4.0
  • 11:30 – 12:30 – 6.9
  • 12:30 – 13:00 – 4.0
  • 13:00 – 14:00 – 7.0
  • 14:00 – 14:30 – 4.0
  • 14:30 – 15:30 – 7.1
  • 15:30 – 16:00 – 4.0
  • 16:00 – 17:00 – 7.2
  • 17:00 – 17:30 – 4.0
  • 17:30 – 18:30 – 7.3
  • 18:30 – 19:00 – 4.0
  • 19:00 – 20:00 – 7.4
  • 20:00 – 20:30 – 4.0
  • 20:30 – 21:30 – 7.5
  • 21:30 – 22:00 – 4.0
  • 22:00 – 23:00 – 7.6
  • 23:00 – 23:30 – 4.0
  • 23:30 – 24:30 – 7.7
  • 24:30 – 25:00 – 4.0
  • 25:00 – 25:30 – 7.8
  • 25:30 – 26:30 – 4.0
  • 26:30 – 27:00 – 7.9
  • 27:00 – 28:00 – 4.0
  • 28:00 – 28:30 – 8.0
  • 28:30 – 29:30 – 4.0
  • 29:30 – 30:00 – 8.1
  • 30:00 – 31:00 – 4.0
  • 31:00 – 31:30 – 8.2
  • 31:30 – 32:30 – 4.0
  • 32:30 – 33:30 – 8.3
  • 33:30 – 34:00 – 4.0
  • 34:00 – 35:00 – 8.4
  • 35:00 – 35:30 – 4.0
  • 35:30 – 36:30 – 8.5
  • 36:30 – 40:00 – 4.0
  • 40:00 – 45:00 – 3.5

If you made it this far, thank you. I put the treadmill on a 1.0 incline, but feel free to change it to your preference. I know that some people like the challenge of throwing in “hills” on the treadmill, but since this is speed work for me, I choose not to. You can also alter the speeds to your preference. I’m just trying to be realistic and push myself to get faster. If you’re speedy, go ahead and start a little quicker. It’s really easy to alter this workout!

Now it’s time for some breakfast and coffee. I’m obsessing over pumpkin butter and peanut butter greek yogurt bowls with sliced apple. I can’t eat enough apples lately. Must be that time of year! ;)

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Have a great Tuesday!

Are you a runner? What’s your favorite way to work on speed?