Fun Treadmill Workouts
Fartlek means Speed Play in Swedish. This workout is great for beginners who are introducing speed work into their training or for advanced runners as you can run as hard or easy as you like.
This workout is totally unstructured and you can decide when to speed up and take as long or as short a recovery as you like. You might do a short 30 second sprint or a longer 3 to 6 minute interval or maybe add a hill. There is no pressure to do a certain number of intervals or how fast you need to run them. You can run for 20 to 30 minutes or longer.
Do an easy 5 minute warm up and cool down after.
Ladder intervals are where you increase then decrease the distance of the intervals.
Do an easy 5 minutes warm up run then:
Run at about 10 k pace for 2:00, 3:00, 4:00, 5:00, 4:00, 3:00, 2:00 with 2 minutes recovery after each one.
This workout will seem easy at the start, but will tire you at the end. You should feel like you are going fast, but not going all-out. The 2 minute recovery will allow your legs to regain full strength so you can put in a hard effort again.
Do an easy 5 minutes cool down run at the end.
Make sure you stretch well after!