Whether you want to burn fat, lose weight or become a faster runner, interval workouts can put you on track to succeed. Intervals involve intense bursts of speed alternating with periods of recovery. Treadmills are useful tools for doing intervals because they allow you to control your time and walking or running speed. You can decide the best treadmill interval workout for you by learning about workouts geared toward your goals and fitness level.
Interval Benefits
Interval training uses measured bursts of speed to help you become a faster runner or walker. Doing intervals helps you burn more calories and improve your aerobic capacity, which includes your endurance and speed abilities, according to MayoClinic.com. Intervals also add variety to your workouts and prevent boredom, which can be especially helpful on the treadmill, where the unchanging environment can become monotonous.
Walker's Interval Workout
If you normally walk for your workouts, you can rev up your metabolism and training program by doing some slow jogging intervals on the treadmill. For a 30-minute workout, begin by walking for five minutes at a relaxed pace to warm up. Increase your speed to a slow jog, somewhere between 5 and 6 mph on the treadmill. Jog for two minutes then readjust your speed to your regular walking pace for two minutes. Repeat the cycle until you have been working out for 25 minutes. Walk a relaxed five-minute cool-down to finish your workout. Notice how many calories the treadmill shows you burned --- the number will be higher than usual.
Beginning Runner's Interval Workout
If you are a novice runner, interval workouts can help you improve your speed, race performance and endurance. For a 30-minute treadmill workout, begin by doing a slow jog for five minutes to warm up. Increase the treadmill speed to your 5K race pace or your goal race pace. Run at the increased speed for 400 meters --- 1/4 mile --- on the treadmill. Slow down to an easy jog and run for another 400 meters. Continue alternating intervals of higher and lower intensity until you have been running for a total of 25 minutes. Slow down to a jog and do an easy five-minute cool-down.
Intermediate and Advanced Runner's Workouts
For experienced runners, treadmill intervals can help you fine tune your race performance and improve your stamina while closely monitoring your speed, distance and times. The distance and speed of your intervals should depend on the race distance you are training for. The Runner's Resource advises doing 1-mile intervals at 10K race pace, 800-meter intervals at 5K race pace and 400-meter intervals between 5K and mile race pace. In general, the longer you run in races, the longer your intervals should be. Marathoners often do 1-mile intervals, for instance, 10K runners can do half-mile intervals and 5K runners may want to do 400-meter bursts. Alternate your intervals with periods of rest that are about twice as long as your interval times.
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