Treadmill Speedwork - My method

TREADMILL SPEEDWORK 1: 10X4's

Marathon pace start: 7:20 splits = 8.5 SPEED.
- After 10 minutes increase speed by 1.0 for first 3 minutes of 5 minute segment.
- After 3 minutes increase speed 0.5 for 1 minute.
- After 1 minute increase speed by 1.0 for the last minute.
Slow back down to 8.5 speed (or marathon pace) for 10 mintues and repeat.

Repeat this every 10 minutes for an hour in length. Increase intensity for the last 10 minute segment.

60 minute = 4 intervals of speed increase.

TREADMILL SPEEDWORK 2: 5X6's

Marathon pace start: 7:20 splits = 8.5 SPEED.
- After 5 minutes increase speed by 1.0 for first 3 minutes of 5 minute segment.
- After 3 minutes increase speed 1.0 for 1 minute.
- After 1 minute increase speed by 1.0 for the last minute (or max sprint).
Slow back down to 8.5 speed (or marathon pace) for 5 mintues and repeat.

Increase base speed to 9.0 at the 30 minute mark.

60 minute = 6 intervals of speed increase.

This is a good way to work on speed without having to go to the track. I recommend ramping up these workouts as often as you can if your PR goals are lofty. They significantly helped me get to a 3:15 PR this winter.