Treadmill for Speed Training: Workouts & Tips

Key Takeaways

• Speed training on a treadmill can improve your running performance and overall fitness.
• Using a treadmill allows for precise control over speed and incline, making it ideal for structured workouts.
• Interval training and incline sprints are effective methods to boost speed and endurance.
• Always start with a warm-up and end with a cool-down to prevent injuries.
• The SOLE F85 Treadmill features a high-weight capacity and a folding design, making it a durable and space-saving option for home workouts.

Get Faster with Treadmill Speed Training

The treadmill is a powerful tool for speed training and improving upon your running abilities, regardless of where you’re starting out. Unlike running outside, where variables like weather and terrain can affect your workout, a treadmill gives you a consistent and controlled setting.

Treadmills also provide immediate feedback on your speed, distance, and time. This data is invaluable for tracking progress and setting realistic goals. Additionally, treadmills are gentle on the joints due to their cushioned surfaces, which can help reduce the risk of injury compared to running on harder surfaces like concrete.

Effective Speed Workouts

Interval Training
Interval training alternates between high-intensity running and recovery, boosting both speed and endurance. This workout challenges your cardiovascular system, helping you improve overall performance.

To perform interval training:

• Warm up with a 5-minute brisk walk or light jog.
• Run at a high intensity for 1 minute (85-90% of your maximum effort).
• Recover with a slow jog or walk for 2 minutes.
• Repeat the high-intensity and recovery intervals for 15-20 minutes.
• Cool down with a 5-minute walk.

Incline Sprints
Incline sprints simulate hill running, activating more muscles and improving cardiovascular fitness. They are ideal for runners aiming to improve performance on hilly terrains.

To perform incline sprints:

• Set the treadmill to a 5-10% incline.
• Sprint for 30 seconds at a challenging pace.
• Walk or jog at a flat incline for 1-2 minutes to recover.
• Repeat for 10-15 minutes.
• Cool down with a 5-minute walk.

Tempo Runs
Tempo runs build endurance and help you maintain faster speeds over longer distances. They improve your ability to sustain a challenging pace for extended periods.

To perform a tempo run:

• Warm up with a 5-minute easy-paced jog.
• Increase the speed to a pace you can sustain but still find challenging.
• Maintain this pace for 20 minutes.
• Cool down with a 5-minute walk or jog.
• Focus on maintaining steady effort throughout the workout.

The SOLE F85 Treadmill has an interactive touchscreen and Bluetooth speakers that make for a truly engaging workout. 

Tips to Maximize Results

Setting Goals

Start by setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying, "I want to run faster," aim for "I want to reduce my 5K time by 2 minutes in the next 3 months." This clarity helps you stay focused and track progress.

Tracking Progress

Use the treadmill's built-in features or a fitness tracker like the SOLE+ App to log your workouts. Pay attention to metrics like speed, distance, and heart rate.

Reflect on what went well and what could be improved. Over time, you'll see patterns and be able to adjust your training to continue improving.

Maintaining Proper Form

• Keep your posture upright and avoid leaning too far forward or backward.
• Engage your core to maintain stability.
• Use a midfoot strike rather than landing on your heels or toes.

Most importantly, listen to your body. If you feel any pain or discomfort, stop and assess your form. It's better to take a short break and correct your posture than to risk injury.

Treadmill Safety Tips

Warming Up and Cooling Down

Never skip the warm-up and cool-down phases of your workout. A proper warm-up increases blood flow to your muscles, making them more flexible and less prone to injury. Spend at least 5 minutes walking or jogging at a slow pace before increasing the intensity.

Cooling down is just as important. Gradually decrease your speed to bring your heart rate back to normal. This helps prevent dizziness and allows your body to recover properly.

Proper Footwear

Choose running shoes that provide adequate support and cushioning. They should fit well and feel comfortable during your runs.

Replace your shoes every 300-500 miles, or when you notice signs of wear. Worn-out shoes can lead to injuries and reduce the effectiveness of your workouts.

Using Safety Features

Modern treadmills come equipped with several safety features that are designed to protect you during your workout. Familiarize yourself with these features and use them correctly. 

Additionally, make sure you understand how to adjust the speed and incline safely. Avoid making sudden changes that could throw you off balance. If you're unsure about any of the controls, consult the user manual or ask a professional for guidance.

Build an Effective Workout Routine With SOLE Treadmills

The SOLE+ App provides free access to hundreds of fitness classes, helping you stay motivated and achieve your workout goals without extra costs.

• Train for Speed with the F80 – The SOLE F80 Treadmill features a powerful motor and a top speed of 12 mph, making it ideal for interval training and high-intensity runs.
  
• Challenge Yourself with the TT8 – The SOLE TT8 Treadmill offers incline and decline settings, mimicking outdoor terrain to help improve endurance and strength.
  
• Experience High – Tech Performance with the F85 – The SOLE F85 Treadmill includes an interactive touchscreen, Bluetooth speakers, and advanced tracking for a more engaging workout.
  
• Enhance Your Workouts with the SOLE+ App – Get access to hundreds of FREE fitness classes and personalized workout programs, helping you stay motivated and track progress.

Ready to take your workouts to a whole new level? Equip yourself with the right SOLE treadmill and make strides in your fitness!

Frequently Asked Questions

How often should I do treadmill speed training?

For beginners, 1-2 sessions per week is a good starting point. As you become more comfortable and your fitness improves, you can increase this to 3-4 sessions per week.

Can beginners do these workouts?

Yes, treadmill speed training is suitable for runners of all levels, including beginners. The way to get it right is to start slowly and gradually increase the intensity and duration of your workouts. 

What is the ideal treadmill speed for beginners?

A good starting point is a brisk walking pace, around 3-4 mph, for warm-ups and cool-downs. For the main workout, aim for a jogging pace of 5-6 mph.

What are some good treadmills for speed training on the market? 

SOLE has a range of great options like the F85 Treadmill and TT8 Treadmill, designed for high-performance workouts.