TREADMILL WORKOUT 1: SPRINT INTERVALS

For this first workout, we will be running and resting for intervals of 30 seconds, 45 seconds, and 1 minute-your work to rest ratios will be even. This workout is tough and will require jumping on and off the sides of the treadmill. You have the option in this workout of performing each interval at the same pace-if you want to really push yourself and your speed to the limit, you can increase the speed for the shorter sprint periods

• 30 second sprint

• 30 seconds rest (walk or step off of the treadmill)

• 45 second sprint

• 45 seconds rest

• 1 minute sprint

• 1 minute rest

• Repeat three to five times for a total of 13 to 23 minutes.
  

TREADMILL WORKOUT 2:

Fartlek training is named after a Swedish word that means "speed play." It blends speed training and endurance training to challenge you on all fronts. A Fartlek workout forces your body to adapt to various speeds, whereas most workouts focus on just one or two speeds (like the sprint workout described above). Also, a true Fartlek workout consists of continuous running -- your recovery intervals should be a light jog followed by a walk or complete rest. Fartlek workouts are based on effort rather than pace, so there's no pressure to maintain a certain pace for each interval. 

• Jog (easy effort) for 5 minutes

• Run (moderate effort) for 2 minutes

• Sprint (hard effort) 1 minute

• Jog 1 minute

• Sprint 1 minute

• Run 2 minutes

• Jog 5 minutes

• Cool down or repeat

TREADMILL WORKOUT 3:

Want your legs to scream? Well, this hill-based treadmill workout will give it to ya! Running -- and even walking -- up hills has profound fitness and health benefits. You'll build strength and power in your quads, hamstrings, glutes, and calves. And you'll also develop core stability, elevate your heart rate, and increase speed. Make sure you are not holding on to the handles or the front of the treadmill during your hill-based periods! If you have experience running hills, you can run both the incline intervals and the flat intervals. Challenge yourself by running the flats at a faster pace. The more you run or walk hills, the easier it will be to run on flat ground -- this is a great tactic to use if you're training for a flat race.

• Warm up with a brisk walk or light jog for 5 minutes

• Increase the incline to a challenging level and walk for 3 minutes

• Lower the incline back to base level and run for 3 minutes

• Keep repeating -- walk the hill for 3, run the flat for 3 -- for 24 minutes (four rounds).