Tough Speed Interval Treadmill Workout

2 Dec

Last night I got in an awesome workout and I just wanted to share it. I normally search for tough treadmill workouts online, but yesterday I decided to make my own interval workout.

I decided 40 minutes would be a good amount of time to run and I based my speeds around that. When I do an easy run I typically stick around 7.5 RPMs. This speed workout is a tough pyramid. It starts with a warm-up and slowly gets faster. 7.5 RPMs is the base with quick sprint intervals ranging from 8.5 – 9.5 that only last a minute. I almost wanted to slow down toward the end, but I toughed it out and I am glad I did. I felt really accomplished when I finished. I wouldn’t recommend this for someone that has just started running. Below you can see the whole workout.  I burned about 450 calories and the average pace was about 8:08 per mile for 4.9 miles. Definitely adjust the intervals to suit your fitness level.

Once I finished my run I decided to mix it up with a tough ab workout. Here’s the circuit I went though. You can click on the links to see more details on how to do the exercises.

Side Plank Cross Over (10 each side)


Booty Swimmers (10 each leg)


Crunches (40 reps)


Reverse Crunch (40 reps)


Toe Touch (40 reps)


Bicycle (40 each leg)


Side Crunch (40 each side)


Ab Jacks (10)


After this I did some stretching before I left the gym.

What’s your favorite ab exercise?

I really like reverse crunches since they work more of the lower abdominal area.

I’d also love to hear if anyone tries the treadmill interval. Let me know what you think :)


4 Responses to “Tough Speed Interval Treadmill Workout”

  1. It's A Want December 2, 2011 at 10:36 am #

    If I were in good enough shape then I would try the treadmill interval workout lol. sometime soon maybe I’ll be able to! I’m about to start running again because I’m going to do a half marathon in April!! I’m pretty pumped but also nervous! As to Ab workouts- I loved what P90x kenpo did for my abs! I wasn’t even doing crunches but it really helped to define them!


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