Treadmill Mile Repeats
>> Monday, December 08, 2025
I did some mile repeats on the treadmill on Friday morning, because it looked like this outside:
View down our alley.
In this same workout from February, I started the 3 intervals at 10.8 mph, 11.0 mph, and 11.3 mph, and that was my plan for starting this workout. I wanted to see if I could re-create that workout. And I ended up doing that exactly. My first 2 intervals were similar: ran for 0.4 miles, sped up by 0.1 mph, ran another 0.4 miles, sped up another 0.1 mph, and then held that until the end of the mile. In my 3rd interval, I sped up a few more times: instead of just twice, I think I sped up 3 times (at 0.4, 0.6, and 0.8 miles, finishing the last 0.2 miles at 11.6 mph. Here's what I ran:
[taking half-mile splits]
1.3 warm-up (7.8 mph and faster): 3:52, 3:46, 2:14
0.2 miles walking: 2:35
2:46 + 2:45 = 5:31.6
0.2 mile walking: 2:15
2:43 + 2:41 = 5:25.5
0.2 mile walking: 2:05 (speeding up at 1:30, which was right on)
2:40 + 2:35 = 5:16.1
0.3 mile walking: 3:51 (including waking up boys)
1.0 mile cool-down: 3:52, 3:49
Note: our treadmill is SLOW to change speed, so as I noted before the final interval, I have to speed it up after 1:30 rest and it's just barely getting up to speed at 2:05, which is 35 seconds later.
The sweaty treadmill after.
HR was MUCH higher than that!
My Garmin splits.
Well, a decent start to a winter of treadmill speed sessions. I'll try to better that by spring!
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