A QUICK Treadmill Speed Workout!

I've mentioned this treadmill "V02 Max" workout a few times over the years: it's the one where you warm-up for 2 miles, then bump up the speed by 0.5 mph every 60 seconds until you die! Simple!

In 2010, I noted getting up to and holding 12.0 mph for 62 seconds. In 2013, I was on a treadmill that could go faster, so I got up to 13.0 mph for 15 seconds (or 12+ mph for 2:15). Then a year ago, I was back on a treadmill that maxxed out at 12.0 mph (our treadmill), and I held that for 2:00.

The goal for this workout yesterday was to see if I could get up to and then hold 12.0 mph for 3 minutes!

I did a 2 mile warm-up around 7.6 to 7.8 mph. Before hitting 2 miles, I cranked it up to 8.0 mph, and that was when the treadmill read 15:50 for my total time. I figured I'd start at 16:00 and then up the speed by 0.5 mph every 60 sec after that (so 8.0 mph was more like 70 sec, but that's fine).

Everything was going quite well! I didn't start to hurt too badly until around 10.5 mph - at that point, I didn't know how much more I was going to be able to take. But soon enough, I was at 12.0 mph and just holding on. And NOT feeling horrible!

I passed 2 mins at 12.0 mph feeling OK! And then 3 mins! I was wondering if I could hit FIVE minutes at 12.0 mph, but I called it quits after 4. That's still a PR for this workout: I went a bit faster in 2013 but only held that speed for 2:15. This was 4:00 at 12 mph, which will be my new time to beat!

My fast 1.9 miles had half mile splits of:

3:32 (7:04 pace)
2:58 (5:56 pace)
2:36 (5:12 pace)
2:00 for 0.4 miles (5:00 pace)

= 11:07.1 for 1.9 miles (5:51.11 ave pace)

My Garmin showing my pace increasing from 16:00 through
about 24:00, then holding it for a few more minutes.


Heart rate with a similar climb.


I actually didn't max out for long as this isn't a workout that HOLDS you at that fast pace.

This is not a workout I'll do regularly, but maybe I'll try it again before spring to see if I can hit 5 mins at 12 mph! Ugh, that sounds like no fun...