Treadmill - 1km intervals

MY speed Sessions are 400m / 1000m / 1200m / 1600m on different days

for the 1k its 5times at pace of 6:45 min per mile or if you like km its 4:12 per km recovery 3min per set.

that incs. a 1600m warm up at 6:40 min per km pace and a cool down at a 8min per km pace with stretching and hip stretching aswell is the key

Edited by davidfoley 2015-03-09 7:23 AM

thank you

I run 1 mile at 5:45/mile pace. I repeat this 3 times with a 5 minute walk between runs

Alternatively I run 1km at 5:30/mile pace. I repeat this 3 times with a 5 minute walk between runs

Or I occasionally I run 400m at 5:00/mile pace(12mph). I repeat this 3 times with a 5 minute walk between runs

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With this being such a short session, I will usually mix some HIIT cycling or resistance cycling.

Sometimes I will do the following:

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5 min @ 250W - Bike

5 min rest

6min/mile - Run
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and repeat 3 times.

I find mixing the bike into the interval session really pushes my body that bit extra.

I don't like to go any faster than 5min/mile (12mph) on a treadmill, it gets quite scary and I get funny looks at the gym!

haha I know what you mean with the funny looks in the gym

cheers :-)

How about splits on time rather than distance?
I've always done 10 reps
- 30 seconds at 80-90% pace
- 30 seconds recovery pace (very slow)

It is a short session but I normally use this as a warm up for some leg resistance training.

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Edited by Triathlon_daddy 2015-09-16 1:27 AM