The Treadmill Workout That Will Make You Faster

No one was happy to see this hill at the
  2014 Vermont Spartan World Championships
which included a mile long 65lb Sandbag carry

Wouldn't it be nice to approach a hill in a race, and actually be happy to see it? 

Due to workouts that included the one below, I have made uphill running my strength.  I know I can use the opportunity to pass opponents. 

Uphill running will strengthen your legs and make you faster on the flats and downhills as well!

This is the Treadmill workout that will push your running abilities to the next level.  You HAVE to use the treadmill because it will not let you slow down when you get tired.  This workout done on your own outside will not give you the same results.

BEGINNERS - You will need to perform each interval at a slower speed (maybe a quick walk). Also keep each interval very short with a longer recovery.   Your beginning pace may be in the 4 mph region. 

INTERMEDIATE -  Aim for a pace  around 5-6 mph

ADVANCED - If you can easily do the  1 min interval at 6.5 mph, find a pace that challenges you.  The  early intervals might feel like cake, but they get hard really fast. 

Inclines will be ran at 12-15%.  Yuck, I know  These are your speed workouts, so you should not be able to talk.  Start with just a few inclines, and build on every week. 

Do .5 -1 mile warm up

Incline 1 min
 rest 30 sec
 repeat 2-4 times

Incline 2 min
 rest 1 min
 repeat 2-4 times

Advanced:  Add these

Incline 2.5 min
 rest 1.5 min

Incline 3 min
 rest 1.5 min

Rest can be done two different ways.  You will be able to add more intensity if you jump off the treadmill between sets.  You can also lower the treadmill and walk/slow jog between sets - This is a lot more work but also helps you to develop more of a rhythm.  Find out what works for you. 

Make sure you pick a speed that you can maintain - You most likely won't be doing this at 9.0 (or even 8.0).  Focus on shorter, quicker steps while keeping the torso lifted and core strong. 

For the insane athletes:   Add 30 burpees at the end of each set. 

Complete a slow jog at the end to help clear lactic acid out of muscles. 

WARNING - This workout will not help you develop a love for running.  You will love the results however!

Enjoy!  Let me know how much you loved/hated this after you are done.


You've trained for that race.  Here's how to taper beforehand.