Quick and Easy Speed Work

Sometimes, time is not always on my side and I need a quick workout to help keep me fast and motivated.  Especially during this snowy winter, I have been forced indoors for running and even a quick 20 minutes refreshes my mind that I managed to squeeze in a some training, however short it might end up being.

This workout is part of my aim to be a faster runner this year which all started with the running video analysis.  Committed to the cause, this is one of my quick lunch time treadmill specials, or when I have a short twenty minutes while my daughter is in her swim lesson!

Head to the treadmill today!

20-30 Minute Treadmill Workout

5 min –  warm up,  easy pace
1 min – 7 mph
2 min – 6.5 mph
1 min – 7 mph
2 min – 6.3 mph
1 min – 8 mph
2 min – 6.3 mph
2 min – 6.5 mph
1 min – 7 mph
2 min – 6 mph
1 min – 8 mph
Warm down – 1 mile easy

Total –  20 minutes plus an extra mile warm down

Need a more challenging treadmill challenge?  Check out our more intensive workout from Poppy Sports tri coach Teresa Rider.