Speed Work on the Treadmill (+ link to handy running calculator)

As most of you know, I’m a big fan of speed work on the treadmill. I can’t achieve the faster paces outside, so it’s good practice to get my legs used to the faster turnover in a more controlled environment.


As far as training goes, sometimes my plan will have the recovery intervals listed in time instead of distance. I don’t know about you, but when I’m running (especially pushing myself), I don’t want to have to do mental math to figure out when I have to do what. That’s why I ALWAYS pre-program my watch if I’m running outside, and why I do this method I’ll detail below for treadmill running. It’s easy thanks to this handy running calculator, but just takes some time to type out your workout with the information.

EX: Today’s speed workout was 1 mile warm up, 6×800’s with 90 seconds recovery between, and 1 mile cool down (which I extended .1 to end at an even 6). I chose 10:00 min. mile for my recovery pace. So, in the calculator I typed in 1 min. 30 seconds for the time, 10:00 for the pace, and then hit calculate distance. It then fills in the blank spot with .15 miles.runningcalculator

So, in my calendar on my phone I type out the plan step by step so I literally don’t have to think about it at all and can focus on the run.

speedworkThat’s what works for me! I’m a bit type A, so this is probably comical for most haha! But, it gets the job done. Hope that helps if you were ever wondering how to figure that out. I don’t know what I’d do without that calculator!


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