I first shared this workout back in 2013 after a three week hiatus from running. This was when Rob and I were living in Vietnam and we had been traveling for a week and then I was sick for another week or so.

Most people cannot stand the treadmill, but I really don’t mind it. If I have a good podcast, movie, or show to keep me entertained, then I have been known to go 8 miles on a treadmill.  What I love about this Speed It Up Treadmill Interval Workout is that it keeps things interesting by mixing speed and inclines. It really leaves not time for boredom to set in!


My final time was 30:10 with a distance of 5.54 k. I ran my inclines at 6% and my speed at 7:15 pace. It was tough getting through the last 5 minute set, but I was super happy that I finished the whole thing. It’s nice to know I still got it even with a three week running hiatus.

Typically, when I design interval runs for 5/10k running clients, I include anywhere from 15-20 minutes of hard running in the form of speed or hills.  This workout fits in a solid 16 minutes. Perfect!

If you are looking for a more structured running plan, I would love to chat with you about Race Coaching. Alternatively, if you have a 10k or half marathon on the horizon, this Thelma and Louise themed workout plan is 10-weeks, provides interval workouts, strength and conditioning, and core workouts. I will send you the running plan directly after you order here.

RQ: How do you like to get back into working out after a gym break? Hard attack or a slow build?

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