running · treadmill

3-2-1 treadmill workout

Like most people, I like to mix things up on the treadmill to keep from getting bored.  This one definitely did the trick and really gave me a great workout.  Adjust it for yourself faster or slower depending on your pace.  It’s a pyramid workout, so you’ll progressively get faster, peak, then come back down.

  • 3 minutes at 6.5, 7, 7.5, 8, 7.5, 7
  • 2 minutes at: 6.5, 7, 7.5, 8, 7.5, 7
  • 1 minute at: 6.5, 7, 7.5, 8, 7.5, 7, 6.5

I finished 4.5 miles in 37:23, which is really fast for me.  Let me know if you try this!


2 thoughts on “3-2-1 treadmill workout

  1. Great workout Kim! I am so impressed with your speed!

    Your motivating post was perfect timing for me as I read your post a few minutes before I left for the gym. I only had 30 minutes for running so I did a modified version of your workout. 3 min 7.0/7.5/8.0/7.5/7.0, then 1 min 6.5, then a 2 minute ladder similar to the first, with 1 min. 6.5 cool down to end around 30 m inutes. The 9 minutes of 7.5/8.0/7.5 was fun, in a speedy sort of way.

    Kate made you faster! 🙂

  2. You are too fast for me! Will you be my coach?

    Since I’m doing a training plan, I’m not playing around too much but I do try to increase the speed every half-mile or so. It’s the only way I can ease into that tempo pace.

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