I mentioned on Twitter yesterday (@asbiv) that I had a great run using one of my favorite treadmill workouts. I’m generally not a fan of treadmill running but I find it helpful in the winter when I only run outside once or twice a week; it can also be useful for specific focused speed workouts like the one I did yesterday.  If you’re interested, here’s the workout I used.

On a treadmill that allows you to set both the elevation and the miles per hour, use the following:

Warm up (8 minutes):

2 minutes 1% elevation and 7.0 mph

2 minutes 1% elevation and 7.2 mph

2 minutes 1.5% elevation and 7.4 mph

2 minutes 1.5% elevation and 7.6 mph

Speed and elevation workout (18 minutes):

1 minute 1.5% elevation and 7.8 mph

1 minute 2.5% elevation and 7.9 mph

1 minute 3.5% elevation and 8.0 mph

1 minute 1.5% elevation and 8.0 mph

1 minute 2.5% elevation and 8.1 mph

1 minute 3.5% elevation and 8.2 mph

1 minute 1.5% elevation and 8.2 mph

1 minute 2.5% elevation and 8.3 mph

1 minute 3.5% elevation and 8.4 mph

1 minute 1.5% elevation and 8.4 mph

1 minute 2.5% elevation and 8.5 mph

1 minute 3.5% elevation and 8.6 mph

1 minute 1.5% elevation and 8.6 mph

1 minute 2.5% elevation and 8.7 mph

1 minute 3.5% elevation and 8.8 mph

1 minute 1.5% elevation and 8.8 mph

1 minute 2.5% elevation and 8.9 mph

1 minute 3.5% elevation and 9.0 mph

Cool down (4 minutes):

1 minute 1.5% elevation 8.0 mph

1 minute 1.5% elevation 7.9 mph

1 minute 1% elevation 7.8 mph

1 minute 1% elevation 7.7 mph

This 30 minute workout will allow you to run roughly 4 miles and give you good work on speed and hills. I do this roughly once a month all year long and twice a month during the winter months. For what it’s worth. Enjoy.