Great Treadmill Workouts

Posted by | December 10, 2013 | Training | 2 Comments
treadmill training

Speed work can be fun on the treadmill.  I have done some excellent treadmill workouts the last few weeks. I highly recommend taking your speed work to the treadmill during the winter months.  The footing is safe, legs warm up quickly to prevent injury and it is easy to control the pace.  It also solves the boredom factor that many of us struggle with while on the treadmill. The constantly changing pace and mental focus on the intervals keeps my mind off the fact that I am running on the same spot for an hour!  This past week I watched some nature movies in the background (if I missed some dialogue it was fine); the powerful whales migrating and the attacking sharks kept me focused.

Marathon Training Treadmill workouts:

These workouts were done after a one mile warmup.  To determine my target paces I used the VDOT calculator in Jack Daniel’s Running Formula.

  1. 800m workout:  12-15 x 800m at threshold pace with 1 min. of rest between each 800.  This is a great endurance workout, as the rest is short and the total mileage is high.  The first time I did this workout I did 12 x 800m, giving me a total of 6 miles of intervals.  This week I did the full 15 x 800m, giving me a total of 7.5 miles of intervals. I did the first six 800s at 6 min mile pace and then sped up the remainder to 5:53-5:56 mile pace .
  2. Miles at Alternating Pace: 4 x { 1 mile at Marathon Pace, 1 mile at Half Marathon Pace } Continuous run, without any rest breaks.  Great workout for the treadmill, as the paces are easy to control and the different paces only vary slightly, which can be difficult to achieve running outside on uneven terrain.  I ran my Marathon pace miles at 6:49 pace and the Half Marathon Pace at 6:23.
  3. Miles and 400m Workout:  4 x { 1 mile at threshold pace, 4 x 400m repetition pace }  I did the miles at 6:15 – 6:19 pace, not exhausting myself, before doing the 400s at 79 sec. each.  Rest time was 1 min.

There are many variations to these workouts – simple mile repeats at threshold pace are a classic marathon training speed workout.  I enjoy mixing up the workouts for interest sake and to target different speeds.  The endurance element comes more naturally to me, so I need to work on the quicker, shorter intervals to improve on my speed.

If you find you have hit a plateau in your training, now is the time to add interval training into your routine.  If you need input to determine workouts to target your specific needs, I’d love to help you.

Janine Moffett

About Janine Moffett

I am a mother of three incredible children, work full time as an instructor therapist, and love to run. I have run 11 marathons, with a personal best of 2:57. This past April I ran my third Boston Marathon. I love challenges and began exploring the world of triathlons in 2014. I completed my first half Ironman at Muskoka in fall 2014 and came first in my age group. Now I am taking on the challenge of a Full Ironman, which I am planning for September, 2015. I believe we need to keep trying new things and embrace life to the fullest. I hope I can provide inspiration and insights to others.


  • Tracy Neely says:

    Hi, Janine!

    What a resourceful and inspiring website. Elijah has been telling me to check it out for quite some time now, so finally… I would love to start running (again), as I used to when my first child was born. How do you find the time??? Thanks for creating this site :)

    • Janine Moffett Janine Moffett says:

      Thank you Tracy! I would love to give you some input on how to start running again. It is a challenge and creativity is definitely needed!

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