Treadmill Tuesday: Build Endurance AND Speed

Today’s Treadmill Tuesday workout can actually be done on the treadmill OR outside (no excuses not to get it done!) I credit this run to my High School cross country coach – I’ve been using the basic principles of this run for over 10 years now and it has never failed me! 

The goal is to increase speed AND endurance (a rare combination). By doing long interval blasts, you can increase your ability to run long distances faster, and as your time gets better you can increase the mileage and/or intensity of the workout. For me, I typically do between 6-8 rounds, but do as many as you feel comfortable. 

Things to keep in mind when tailoring thr workout:

You can change the distance – 6 intervals = 3 miles.

You can change your speed – if you’re running 3 miles and your goal race pace is 8 min/mile, run each 1/2 mile interval in 4 min.

Remain CONSISTENT! This is not run like a tempo – the goal is to learn pacing, so run each interval the same pace or as close to the same pace as possible.

Leave a comment and let me know what you think of the run!

Published by ASHLEY ♥

As an avid runner and advocate for health and wellness, many have asked me where I find my motivation. The answer is that in 2013 I was forty pounds overweight and unknowingly putting my health at severe risk. By educating myself and making smarter choices, I have not only returned to a healthy weight, but I have completely changed my lifestyle and am living more confidently than ever. Because of my experiences, I have made it my mission to share my tips & tricks with others and help motivate you to live your healthiest and best life. Experience: 13.1 X 12 - PR 1:50:54, 26.2 X 3 - PR 4:37:10, 10K - 49:55, 5K - 23:56, Orangetheory Fitness Coach, NASM Certified Personal Trainer, RRCA Certified Running Coach

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