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The 5 Best Treadmill Workouts for Beginners to Advance Quickly

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To go from couch to half marathon on a treadmill (or even couch to 5K), you need to use the best treadmill workouts for beginners to jump start your running career in a significant way. 

If you don’t know how to work your way around the treadmill, using one can get pretty boring.

If you’re trying to convert your treadmill from drying rack to exercise machine, you need the right techniques to get real results from your treadmill workout. 

Once you learn those tactics and use them consistently, you’ll learn to enjoy running on the treadmill and you’ll see your body making the changes you’re so anxious for.  

5 Best Treadmill Workouts For Beginners

Benefits of Treadmill Workouts

People come to the treadmill for a multitude of reasons: they range from ease and comfort to health factors. You probably want to start running on a treadmill if you…

You Live in Extremely Hot or Cold Weather

Running in heat, rain, or snow can be manageable and even enjoyable.

But if you’re not ready to make that adjustment, a treadmill is an ideal way to maintain your workout routine while avoiding less-than-pleasant conditions. 

Aside from the discomfort, bad weather can be dangerous if you’re not accustomed to it. Your body needs adequate equipment and adjusting time to get used to severe temperatures. So if you just want to jump into your run without all the preparation, a treadmill is the right place for you. 

You Live in a Flat Area

For a thorough running training, you need hills and resistance to get stronger and faster.

If your neighborhood or region is exceptionally flat, you will need to supplement your runs with artificial inclines. 

For runners training for hilly marathons (like the Big Sur in California), hill training is non-negotiable. You don’t have to give up your dream just because the climate conditions don’t match. Just hop on a treadmill and get to work. 

You Need to Run at Off-Times

Some neighborhoods are unsafe for running at night or before sunrise. So if your schedule forces into you strange running hours, the gym or your treadmill at home is a better option. 

You’re Recovering From an Injury

Treadmills have much less impact on your knees and ankles than running on the streets. If you’re having trouble with shin splints, runner’s knee, or other more serious injuries, the treadmill is a safe place to get back in shape and back into running. 

Mistakes Beginners Make on the Treadmill

Even though it is easier on your body, the treadmill has been known to cause some injuries based on mistakes beginners make while using it. 

They Hold Onto the Sides of the Treadmill

Even when you’re at the gym or in your home, you still need to practice good running form.

All the time. It keeps you from injury and it maximizes your running benefits. 

When you hold onto the sides of the treadmill, you’re redistributing your weight in a bad way. When running, your arms should be bent at your sides, not holding onto handles for support. 

They Look Down At Their Feet

This also messes up your form, since your eyes should always face forward during the run. Looking down can throw off your balance and end in slipping and falling. 

They Watch the Screen Slowly Tick Their Progress

Nothing makes a run drag on more than watching each moment tick slowly by on the screen of the treadmill. When I run on the treadmill, I cover the screen with a sweatshirt. Instead of staring at it, I focus on: breathing, my thoughts, and a good playlist or TV show. 

They’re Not Challenging Themselves

Since you can set the pace for your workout ahead of time, it’s tempting to take the easy way out and run a slow cadence for the duration. But you won’t progress that way, and you won’t see any results. That’s why I’ve compiled the best treadmill workouts to help you run better. 

5 Best Treadmill Workouts for Beginners

1. Walk and Jog Intervals

These are ideal for runners who are just starting out on their running or are recovering from injury and trying to get back in the game. 

The idea is to give your body a lengthy warmup time to get the blood flowing and the muscles moving. There’s no need to overexert yourself. Just take it easy. When you’re ready, pick up the pace and move faster. 

Here’s a schedule to follow to keep things simple but effective. 

  • Think about a 1:1 ratio. 
  • Walk for one minute.
  • Jog for one minute.
  • Jog just enough to get your heart rate up and your breath heavy.
  • Walk for one minute again. 

You can set your own pace for this workout. Think about a 20-30 minute time frame. Start out with a slow jog for your first several runs.

As long as you’re feeling good and ready for more, increase the jogging pace of each run. Soon, you’ll be ready to jog longer and walk less. 

2. Treadmill Sprints

These come next in your journey to run farther and faster. They’re similar to the walk and jog intervals but at a more intense level. 

  • While straddling the treadmill, turn it up to your sprinting speed. 
  • Hold onto the sides for balance and jump onto the moving treadmill. Hold on only for a second while you steady yourself, then let go.
  • Sprint for 15 seconds.
  • Take a 45-second break.
  • Repeat for 7-10 minutes. 

Tips: Start with a lower speed so you can adjust to jumping on and off the treadmill. At the beginning, take longer breaks in between sprints. 

As your body warms up, sprint for longer periods and take shorter breaks. 

Sprint only as fast as you can with good form.

If you’re having trouble balancing the on-off jump, bring the treadmill to walking speed in between sprints. 

3. Jacob’s Ladder (for Treadmill Ladders)

You always need to incorporate a hill climb into your running routine.

Treadmill running is no exception. If you’re running at the gym and you have access to a treadmill ladder, here’s how to use it. 

  • Use the belt to adjust yourself onto the ladder. 
  • Start climbing the rungs like you would climb a real ladder: by grabbing the rungs with your hands and stepping up one rung at a time. 
  • Most Jacob’s Ladders have no setting to adjust beforehand. So just climb faster if you are able and climb slower if you want the machine to slow down. 

The Jacob’s Ladder is an excellent crosstraining workout because it works your glutes and hamstrings more than a classic run on flat surfaces. 

4. Hill Workout

If you don’t have access to a treadmill ladder, most treadmills have built-in hill workouts in their settings. You can either select one or make your own DIY hill workout. 

The hill workout is very intense, so it only lasts 4 minutes – an excellent time for treadmill workouts for beginners.

The hill setting will depend on your ability to keep up with it consistently. In the video below, he sets his treadmill to an incline of 9. That’s definitely a steep incline so adjust it for yourself as needed. 

Here’s how to do it. 

  • Start the treadmill while you straddle, just like you did for the sprints. 
  • Hit the treadmill running, with the incline set to a challenging but still doable pace. Run for 20 seconds. 
  • Hop off for 10 seconds. 
  • Hop back on and continue for 4 minutes.

Even if you normally run outside, the treadmill hill workout is beneficial as additional training. When you run hill son the treadmill, you’re able to keep your form accurate.

That can be a challenge on an outdoor trail because you might have to climb over rocks or navigate the steep downhill after the ascent. So treadmill hills are excellent preparation for the real deal. 

5. 10 Minute HIIT Workout

When you’re ready for high-intensity interval training, this is the ultimate treadmill workouts for beginners to build leg and core muscles, while burning hundreds of calories. 

  • Walk 2 minutes at a brisk pace, but not breaking a jog. 
  • Turn the treadmill up to level 6 and jog for 2 minutes at that pace. 
  • Now walk for one minute to rest. 
  • Turn the treadmill up to level 7 and jog for 2 minutes. 
  • Walk for 30 seconds to rest. 
  • Turn the treadmill up to level 8 and jog for 45 seconds. 
  • Walk for 30 seconds to rest. 
  • Turn the treadmill up to level 8.5 and jog for 45 seconds. 
  • Walk for 30 seconds to rest. 
  • Turn the treadmill up to level 9 and jog for 1.15 minutes. 
  • Walk to cool down. 

How to Implement These Treadmill Workouts in Your Race Training

All of these treadmill workouts for beginners are ideal to accompany your race training. Whether you’re doing your whole training on the treadmill or you’re just using the treadmill to mix things up, each one can be used to help you run far. 

Start with the easier workouts early on in your training. You can still use the harder workouts as a beginner. Just adjust the setting to fit your fitness level. As you get stronger, increase the intensity. 

Download one of our free, customizable marathon training plans and get started! 

Adding two of these treadmill workouts per week will increase your results and have you running farther and faster in no time. 

5 Best Treadmill Workouts For Beginners

Our Recommended Treadmills For Beginners

Implement these treadmill workouts for beginners by ordering one of our recommended treadmills:

Bestseller No. 1
Treadmills for Home Foldable 150kg Electric Auto Incline Adjustment with Pre-Set Training Programs Large LCD Display Cup Holder
Treadmills for Home Foldable 150kg Electric Auto Incline Adjustment with Pre-Set Training Programs Large LCD Display Cup Holder
  • Unlike manual Incline treadmills, you can adjust the Incline of this treadmill through the left-hand handle button or the display panel. There are 12 levels of ascending angle. Press "+" to increase and press "-" to decrease which helps you get more convenient and efficient exercise. When not in use, the incline will auto back to original position.
  • DEMINSION: The wide running belt size is 43.5 in* 17in. Treadmill using size is 52in(L)*26.2in(W)*45.3in(H) / foldi-up size 36.6in(L)*26.6in(W)*45.3(H). Max. weight capacity is 350LBS which suits for majority of people.
  • This treadmill has a powerful 2.5HP motor and noise reduction system. Its speed ranges from 0.5 to 8.5 MPH and can meet a variety of fitness needs-walking, jogging, and running. The motor also keeps low noise, allowing you to exercise without worrying about disturbing your family.
  • The Damping System design of the running machine effectively protects your knees and ankles. The upper layer is a high-elastic rubber running belt, and the bottom layer is a silicone shock-absorbing layer, which effectively absorbs shock so that to prevent the injure of your knees and joints.
  • The blue backlit LCD Monitor of the treadmills will display data about your exercise, including speed, distance, calories burned, time, heart rate, and more. Work out more efficiently and scientifically. With 15 preset programs, the LPZDCP running machine allows you to enjoy easy one-button operation.
£159.99
Buy on Amazon
Bestseller No. 2
JLL S300 Digital Folding Treadmill, 2019 New Generation Digital Control 4.5HP Motor, 20 Incline Levels, 0.3km/h - 16km/h, 15 Professional Programs, USB & Speakers, 2-Year Parts & Labour, 5-Year Motor Cover
JLL S300 Digital Folding Treadmill, 2019 New Generation Digital Control 4.5HP Motor, 20 Incline Levels, 0.3km/h - 16km/h, 15 Professional Programs, USB & Speakers, 2-Year Parts & Labour, 5-Year Motor Cover
  • Speed ranges from 0.3 km/h to 16 km/h; Incline ranges from 0 to 20 levels
  • 5-Inch LCD monitor displays time, speed, distance, heart rate and calories - 15 running programs, first 3 programs can be customised; High powered speakers; iPod, iPhone, MP3 connectivity and USB interface
  • 16-point cushion deck absorption system; Foldable with built-in wheels. Running area size is 123 cm in length and 41 cm in width; Maximum user weight is 120 kgs or 18.89 stone.
  • Home use only; 2 years parts and labour, 5 years motor cover and a lifetime guarantee on the frame
  • Occupying Area: Unfolded: 158 cm (l) x 70 cm (w) x 128 cm (h) / Folded: 100 cm (l) x 70 cm (w) x 141 cm (h)
£499.99
Buy on Amazon
Bestseller No. 3
MMDXLO Treadmills for Home Foldable 150kg Electric Folding Treadmill Motorized Running Walking Machine with LCD Display
MMDXLO Treadmills for Home Foldable 150kg Electric Folding Treadmill Motorized Running Walking Machine with LCD Display
  • Easy folding mechanism and a soft drop system to help you fold and unfold your treadmill safely and with ease. This treadmill also feature with 4 silicone pads, 2 on each side of the machine, which can reduce noise and descrease vibration to your floor efficiently.
  • The inclination of this treadmill could be manually adjusted in 3 levels, helps you burn more calories, tone more muscle, and build greater endurance. Running speed of this treadmill could be adjusted from 0.5-7.5MPH.You could choose different speed base on different workout purposes.
  • Safety Key connect you and the machine, emergency stop button on the handrail, which double protect you while working out. 12 built-in programs are available for you to choose, these easy-to-use exercise programs help to improve your cardiovascular fitness, boost your health, and burn fat.
  • Made from high quality steel, the capacity of the treadmill is up to 350lbs, as far as possible to meet your needs. 2.25 horsepower quite impulse motor deliver power for interval, speed, or endurance training. Don't worry it will make big noise to bother people downstairs.
  • Features with 5" blue-ray LCD display, this treadmill provides better watching experience. It shows Time, Distance, Calories, Speed, Pulse and Incline. 16" X 47" big rubber running belt provides more comfortable and more stable workout experience.
£159.99
Buy on Amazon

How to Run Faster: 7 Expert Training Exercises To Increase Your Speed

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How to run faster is a crucial part of the running journey. As a runner, you’re always moving on to the next goal. Once you’ve run your first 5K, 10K, or even marathon, you’ll naturally want to increase your speed. 

Building up speed offers so many advantages to your training program.

If you’re running to lose weight, running faster will burn more fat and speed the process along.

It also provides a great incentive for training; I’ve spent entire training seasons dedicated to trimming 5 minutes off my half marathon time, or 2 minutes off my 10k time.

Better yet, getting faster will improve the quality of your races.

Having a faster time will qualify you for races that require a minimum speed. If you want to run one of the most famous marathons, the Boston marathon, you’ll need to finish anywhere from 3 hours to 4 hours and 50 minutes (depending on your age bracket). 

Many trail marathons and stage races also require qualifying times and levels of fitness. Whether you want to compete in a dream race, or just want to get faster for your own personal sense of accomplishment, this article is for you. 

I’ll share with you the most effective drills athletes use to get a faster running pace – here is how to run faster. 

How To Run Faster Exercises

What It Takes to Run Faster

Every runner naturally hits a plateau in training at various points of their running career.

Often it’s once we crack a new distance, or become comfortable repeating one specific route or time barrier.

Breaking your body out of it’s learned pace and increasing your speed often requires shocking the system with some high-intensity training modalities.

Your ability to work on speed also depends on what stage you’re at in your running journey.

If you used to run a lot but took a break for some time, you’ll find that your speed comes back pretty quickly.

But if you’re just starting out, your body doesn’t have that same muscle memory. It’s going to take a little longer to get there, and it’s often worth focussing on getting comfortable running longer distances before tackling speed workouts.

The number one key to running faster is consistent training. 

No matter where you are in your running career, if you want to get faster quicker, you’ll need to keep your training consistent. 

If you decide to dedicate 2 days per week to cross-training, stick to that commitment.

If you set a schedule for your next marathon, don’t let yourself skip days. 

The second step to running faster is a solid plan of action. 

If you wake up each morning and choose a random workout, you won’t reach your goals as fast as you want to. It’s important to do your research, create a plan, and follow it. 

Set a specific time you want to reach. 

Having a plan won’t do much good unless you know what time you want to finish.

Either set an average pace per mile you want to hit or set a finishing time for your next race.

It will make a world of difference in your training. 

Maybe you’re aiming to crack a sub 45-minute 10k, or perhaps it’s a sub-2-hr half marathon (or sub 4-hr marathon) – in which case, we’ve developed specific training plans for each of these goals.

Each of these plans are based on the same principle – set a goal, then engineer your training plan around that goal.

7 Ways to Increase Speed in Your Runs

How to Run Faster: 7 Expert Training Exercises To Increase Your Speed 1

1. Work on Your Running Form

Your running form has a lot to do with how to run faster. If you move your body in the most efficient way, you’ll pick up the pace right away, even without other cross-training.

  • Keep your eyes fixed forward, your chin parallel to the ground, and your torso upright.
  • Ensure you’re never tense as you run, especially in your shoulders and arms.
  • Pelvic tilt – try not to run with your ass tilted backwards like Donald Duck! Imagine your pelvic area is like a fishbowl that you want to keep level with the floor and not spill any water- tuck it slightly to keep it neutral
  • Cadence: Cadence is the number of times your feet hit the ground per minute. Although there’s no one-size-fits-all number, a good target is to aim for a cadence of 180. Read our in-depth guide to running cadence
  • Stride: tied closely to cadence, it’s very common for runners to over-stride – especially when trying to run faster. Consciously try to take smaller, more frequent steps – you’ll find you use less energy and can keep going for longer!

Read our in-depth guide to proper running form

2. Sprints

If you want to get faster you need explosive power – also known as developing your fast-twitch muscles.

Sprints are the best way to do that.

They’re actually my number one recommendation when a runner wants to know how to run faster.

They’re also an awesome form of HIIT, which has numerous benefits for your whole body. Here are two sprint workouts that will build some force into your runs. 

  • During a 45 minute run, take your pace as you normally would – jogging comfortably at a medium pace. In the last 6 minutes of the run, do your sprints. Sprint for 20 seconds out of the minute, then walk the remaining 40. Repeat 4-6 times, then cool down. 
  • Measure this workout by distance, rather than time. Start out with an easy 2-mile run. Then run ¼ of a mile at a sprint. Rest for 2 minutes. Repeat the sprint 8 times, then cool down for 2-5 minutes. 

More on Interval Training for Marathon Runners

3. Hills

The muscles you use to run hills are the same ones you use for sprinting. So if you strengthen those muscles, you’ll get the power you need to propel yourself forward in a sprint. 

A simple uphill run will always do the trick.

Move up steadily until you get to the top. Run hills of different sizes, increasing your resistance each time. 

You can also combine hill runs with sprinting, maximizing your improvement even more. At first, you won’t be able to sprint up a hill, so it’s best to start with 10 seconds at a time. 

Sprint until you’ve reached breathlessness, the point where you can barely say a couple of words out loud. 

4. Tempo Runs

During tempo runs, you start with a predetermined time and keep your pace steady the whole time.

Where sprinting helps you keep up the cardio and makes you stronger for a burst of speed, tempo runs help you maintain your speed for the duration of a long race. 

To do it, time your best 5K running time (per mile). Subtract 20-30 seconds from that. That is your pace for the tempo run. Now try to hold that pace steady for at least 20 minutes.  

5. Fartleks

Very similar to interval training, Fartleks are preferred by most runners because they’re more freestyle.

Why not have as much fun as possible while you’re training? 

Running intervals is done by running for an amount of time, then resting for some time (usually by walking or lightly jogging) to recover. With Fartleks, you look for interesting landmarks along the way: a post, a building, or a length of time. 

Run until you reach that mark, then rest until you reach a new mark.

Fartleks are a great way to keep you running lively and to stay mindful of your surroundings as you run. 

How to Run Faster: 7 Expert Training Exercises To Increase Your Speed 2

6. Agility Ladder Drills

Agility ladders build muscle, cardio strength, and improve your body’s muscle memory to keep moving quickly – it’s a key step in how to run faster. 

You’ll need to buy an agility ladder, which you can find inexpensively on Amazon. With just this one simple piece of equipment, you can work a lot of muscles and really improve your speed. 

Here are 2 great agility ladder workouts you can use to maximize your pace:

  • Straddle hop: Straddle the entire ladder with both feet. Jump inside the rung of the ladder with both feet. Then move slightly forward as you jump back outside the next rung of the ladder. 

Jump through the end of the ladder as fast you can. Turn around and repeat the workout to get back to where you started. 

  • Lateral shuffle: Move your right foot inside the first rung of the ladder. Follow with the left foot. As the left foot goes inside the rung, move the right foot outside the next rung of the ladder. 

Repeat the same move in the next ladder rung, only lead with the left foot this time. Go through the ladder as fast you can, then turn around and repeat back to the beginning. 

7. Strength Training

You need to strengthen your muscles if you want to run faster.

The harder those muscles work, the more effort you can put in getting where you need to be instead of straining for the strength to make it happen. 

The best plan is to start with bodyweight exercises: pushups, planks, hip bridges, squats, lunges, and Russian twists. Those will stabilize your main muscle groups and prep you for a harder workout. 

Then add some weight. 

Squats and lunges can be done with a barbell on your shoulder, or dumbbells or kettlebells in each hand. 

Deadlifts work your glutes, hamstrings, and lower back. 

The overhead press works your arms, while side planks with weights work your core. 

How to Run Faster By Putting It All Together

If you truly want to learn how to run faster, incorporating strength training is crucial.

So find a rhythm that works for you.

How to Run Faster: 7 Expert Training Exercises To Increase Your Speed 3

Here are some systems that work for different runners:

Do several 15-minute cross trainings each week. Do the strength training for just 15 minutes before a light 5K run.

When I started doing this, my overall running speed skyrocketed. 

Always do a weekly long run, but maintain that speed with 3-4 short and medium runs, prefaced with a quick strength training beforehand. 

Replace 2 of your runs with intense cross-training. Choose two of the trainings I’ve listed in this article. Replace 2 of your weekly short runs with a 45-minute strength workout. 

Many marathon training plans don’t factor in cross-training days in the schedule. But our plans are fully customizable in a Google spreadsheet. So you can try out a method that works for you and adjust your plan to fit it perfectly. 

Sign up for the free bootcamp to start seeing rapid progress in your goals for how to run faster. 

How to Run Faster: 7 Expert Training Exercises To Increase Your Speed 4

What Is VO2 Max? Strategies for How To Measure and Improve Your VO2 Max

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Curious about what is VO2 max and how it affects your exercise performance? We give you the scoop on VO2 max, how to measure it yourself, and ways to increase it so you can go harder, and run faster.

Chances are if you’ve been running for a while or have been involved in any type of endurance sport, you’ve heard the term “VO2 max” before.

VO2 max is often referred to in fitness circles, but not very well understood, especially if you’re a beginner to exercise.

In this post, we’ll explain what is VO2 max, how it affects your running, and ways to improve VO2 max to run faster and more efficiently.

Once you begin to focus on your running performance – for example, when in marathon training – it can be beneficial to focus some of your training on VO2 max improvements.

So, what is VO2 Max?

VO2 max is defined as the maximal oxygen consumption of your body during a specified time, usually during intense exercise. Essentially, it’s the maximum amount (Volume) of oxygen (02) your body can take in and actually use during maximal fitness efforts.

Some people refer to VO2 max as a measurement of aerobic power and our aerobic ceiling, and it’s measured in milliliters per minute per kilogram of bodyweight (ml/kg/min).

what is VO2 max

Your body’s VO2 max capacity is largely dependent on 1) cardiac output and 2) the ability of your muscles to use the available oxygen your heart and lungs are providing them.

Let’s get geeky for a minute. Here’s the scientific formula for VO2 max:

VO2 = SV x HR x (a-v O2 diff)

  • SV = stroke volume (the volume of blood your heart is moving with each stroke)
  • HR = heart rate
  • a-v O2 diff = arteriovenous oxygen difference (how much oxygen the body is actually utilizing)
  • SV x HR = CO (cardiac output)

So our VO2 max is determined by our stroke volume, our heart rate, and the amount of oxygen that our body actually uses from our blood.

What does VO2 max mean for running or fitness?

VO2 max is one of the many measurements in our fitness and endurance toolbelt (along with things like lactate threshold and exercise economy) that tell us where our fitness level is, where we can improve, and a way to track progress over time.

If you can improve your VO2 max, you can run farther, faster, and with more intensity. The same goes for any other cardiorespiratory activity like cycling, swimming, etc.

With proper training, you can increase your VO2 max and improve your running speed and endurance by increasing the elements of VO2 max :

  • Your stroke volume (strengthening your heart muscle)
  • And the oxygen uptake of your muscles (training your muscles to use oxygen more efficiently).

How is VO2 max measured?

Measuring VO2 max is a great way to measure your aerobic capacity. In a lab setting, VO2 max is usually measured with participants wearing a mask that measures incoming and outgoing air.

What Is VO2 Max Chart

Participants are placed on a piece of cardio equipment like a stationary bike, treadmill, etc. and exercise is gradually increased until reaching a maximal tolerated level of exercise and physiological measurements (like heart rate) reach a plateau. All the information is collected and calculated into your VO2 max.

Doing formal lab tests for VO2 max can be really helpful if you’re going to test training programs and check for improvement or to establish a baseline. The VO2 max tests are also fairly accessible and available at many university fitness centers and cost about $100.

But these tests may not be practical for the average person who isn’t a competitive athlete. But there is a way to do your own version of a VO2 max yourself for free (more on that in a bit).

If you do get a VO2 max test done (or you do your own test), you can check your place in VO2 max norm charts by gender and age. But the best way to use a VO2 max test is to use the data to measure progress over time to make sure that your training program is working like it should.

How to do your own VO2 max tests: VO2 Max Calculators

If you don’t want to do a formal lab test for VO2 max, you can do your own tests to estimate your VO2 max. These self-tests have a margin of error and are not as accurate as a lab test, but are still helpful in estimating your VO2 max.

There are a variety of tests available that people can do, but we’re listing the protocols for 2 of the easiest tests to complete on your own. We’ll include both the maximal 1.5 mile run test and the submaximal 1 mile jogging test below so there are 2 options for different fitness levels.

For a few other test types, this helpful compilation of tests also includes a submaximal jog test and the Rockport walking test.

1.5 mile run test (maximal test)

The 1.5 mile run test is a maximal test and is suitable if you are conditioned to run at maximal effort. Avoid this test if you have heart problems or or contraindications (like joint problems) that would prevent you from running at your highest effort.

How To Improve VO2 Max

On a level running surface, run 1.5 miles as fast as possible. Try to run at an even pace near the end (like you would in a race), and you can do a trial run prior to the run test to get a sense of the pace you’ll be at.

Record your time to complete the 1.5 mile run in minutes and seconds, and your heart rate at the end of the test. Use the formulas below to estimate VO2 max.

VO2 Max Calculator: Fast 1.5 Miles Test

VO2 max = 88.02 + (3.716 x gender multiplier) – (0.0753 x body weight in pounds) – (2.767 x time for 1.5 miles in minutes and fractions of minutes)

Gender multiplier = 1 for males, 0 for females.

Remember that equations in parentheses are completed first, then the rest of the equation is completed.

Example: if Joe is a 25 year old male that weighs 175 pounds and completes his 1.5 mile run in 12 minutes 15 seconds, his equation would look like this:

VO2 max = 88.02 + (3.716 x 1) – (0.0753 x 175) – (2.767 x 12.25)

VO2 max = 88.02 + 3.716 – 13.178 – 33.896

VO2 max = 44.6 (rounded up)

1 mile jog test (submaximal)

The 1 mile jog test is a submaximal test that is great for people who are not able to complete a maximal run test for a variety of reasons.

Complete a comfortable jog over exactly 1 mile measured distance. It’s should not be fast, so pace should be less than 8 min/mile for men and 9 min/mile for women.

Once the test is completed, immediately record the time and record the heart rate from a heart rate monitor within 5 seconds of completion. If you’re doing a manual heart rate check, check heart rate as soon as possible and count your beats for 15 seconds, then multiply by 4 for your beats per minute at completion.

What Is VO2 Max 3

VO2 Max Calculator – 1 Mile Comfortable Jog Test

Use the formula below for calculating your estimated VO2 max:

VO2 max = 100.5 + (8.344 x gender) – (0.0744 x weight in pounds) – (1.438 x mile time in minutes and fraction of minutes) – (0.1928 x heart rate)

Gender multiplier = 1 for male; 0 for female

VO2 Max Chart: Men and Women

What Is VO2 Max? Strategies for How To Measure and Improve Your VO2 Max 5
VO2 Max Chart for men and women

The VO2 Max Chart above shows the various VO2 Max ranges for both men and women, sorted by age group.

How to increase your VO2 max

After you learn what is VO2 Max, the next step is figuring out how to improve it!

If you’d like to increase your VO2 max (your maximal oxygen consumption) so you can run faster and more efficiently, there are a few ways to do this. Here’s our recommendations:

Interval training

Studies have shown that high-intensity interval training (HIIT) improves the VO2 max of young participants by improving oxygen delivery in the body.

To train your VO2 max with intervals, your hard work intervals segments need to be at or near maximal intensity. Your heart rate during these hard work segments should approach your max heart rate.

More on interval training:

Note that this type of training is not suitable for everyone, especially if you have heart problems. Always check with your doctor about new exercise programs.

Unlike HIIT training, submaximal exercise like moderate jogging appears to improve metabolism, but doesn’t increase VO2 max. So if you’d like to increase your VO2 max, make sure you’re adding HIIT interval training into your running workouts!

Curious about VO2 max and how it affects your running? We give you the scoop on VO2 max, how to measure it yourself, and ways to increase it so you can run faster. | MarathonHandbook.com #running #fitness #exercise

What Is VO2 Max – Supplements To Improve VO2 Max

I know what you’re probably thinking: it’s not possible to increase your cardio capacity with supplements.

But studies have shown that it is possible to improve your maximal oxygen consumption with certain supplements. It’s believed that some of these supplements (like peppermint mentioned below) work by increasing vasodilation (opening up the blood vessels), and improving lung function which increases oxygen uptake.

Obviously you should never try to replace proper training with supplements, but combining natural, sport safe supplements and nutrition strategy with a solid training routine may help.

Make sure to speak with your doctor before beginning a new supplement!

Here are a few examples of supplements and nutrition strategies shown by scientific studies to be effective for improving VO2 max:

  • Quercetin (a natural plant bioflavonoid) has been found effective at increasing VO2 max.
  • Iron supplementation if you have low blood iron levels.
  • Peppermint essential oil taken by mouth seems to improve VO2 max and respiratory rate.
  • Rhodiola and ginkgo combined appear to improve endurance performance and VO2 max.

Certain supplements like a glucose or caffeine may increase time to exhaustion and mitigate the feelings of exhaustion, but don’t necessarily increase your VO2 max.

Other considerations

VO2 max is a great thing to work on and improve, but it is not the only thing to consider. VO2 max isn’t the same thing as lactate threshold, first or second ventilatory threshold (VT1 and VT2), etc.

If you’d like to improve running, here are a few other things to keep in mind along with VO2 max:

  • Lactate threshold (the point at which lactic acid accumulates in the blood faster than it can be removed)
  • Mental fitness and psychological readiness for races
  • Strength training and conditioning of legs and core for movement efficiency
  • Stride length, cadence, and foot strike.
How To Increase VO2 Max

6 Agility Ladder Drills to Make You a Stronger Runner and How to Do Them Effectively

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Agility ladder drills are an awesome tool for runners: they’re very effective as a form of cross-training, they improve your explosive power abilities – making you a faster runner – improve co-ordination, and also make a great warm-up exercise.

In this article, I’ll explain why agility ladder drills are so important to runners and how to use them to get fast.

When you run your first marathon or first major race, the main goal is to cross the finish line. But as you get better at running, you start to form goals to get faster. 

There are all kinds of drills and cross-training to help you achieve that, but some are proven to work better than others. If this is your first time trying agility ladder drills, you’ll watch yourself surpassing your own records. 

Fast. 

The main purpose of agility ladder drills is to make you stronger and more agile. 

Sure, you could lift weights to strengthen your core and legs, which has immense value. But improving your agility and strength ( at the same time) will jump-start your running to a new level. 

agility ladder drills running

What Are Agility Ladder Drills?

You don’t have to use an actual ladder. In fact, you shouldn’t. But the tool you use should have the ladder shape. 

Investing in an agility training ladder is a wise choice, especially if you’re really serious about maximizing your running speed. 

The typical agility ladder comes with sturdy cables, tied to adjustable plastic rungs. It lies flat on the ground, ready for tendon-building, ligament-strengthening, joint-securing power movement. 

You’ll be using your legs and core (with arms for stability and balance) to perform quick but powerful jumps, side-steps, and skips to move in, out, and around the rungs of the ladder. 

Just remember there’s no toe-tap dancing here. These moves are designed to be quick and powerful to help maximize your speed by leaps and bounds. 

The Benefits of Ladder Drills for Runners

Speed: They’ll Make You Faster

Agility drills are fast-paced. They’re designed to be done in quick bursts, moving faster as you go. They’ll make your muscles burn, strengthening your quads, calves, core, and glutes all at the same time. 

Ladder drills burn fat and calories, fast-tracking your weight loss goals. 

Your reflexes will speed up, and that’s the beauty of agility ladder drills. Not only will you run faster, but you’ll be quicker to react to unexpected circumstances. 

Strength: Explosive Power

You’ll need it at the start of the race. When you encounter hills in the middle of your run, you’ll thank yourself for the agility ladder drills. And you’ll need explosive power at the end of your race when you’re crushing it with your best finishing time. 

Sharpness: The Ability to Adapt

If you want to be fast, you have to be agile. A lot of people think they’ll get fast if they just keep running as fast as they can. You will improve if you do this, but it will be a slow and frustrating journey. 

To see real results at a steady pace, you need to do sprints and strength training. 

And you need agility ladder drills. 

If you’re running on public streets, trails, or any non-path (in other words: anywhere other than a designated track), you need agility to respond quickly to bumps in the road, sudden turns, and unexpected weather changes. 

Without agility, your body will be slow to respond, depriving you of precious time or leaving you vulnerable to injuries. 

After a few weeks of consistent agility ladder drills (one or two sessions per week), you’ll notice your body becoming more adaptable to the curves your run throws at you. 

agility ladder drills 13

Here’s Our Recommended Agility Ladders For Runners

Perhaps the best part of agility ladders is that they’re a relatively cheap training aid, and can be packed up and fit into almost no space!

You can also use an agility ladder practically anywhere you have some space – whether it’s in a park, your garden, or your hallspace.

Here’s our picks of the best agility ladders on the market today:

SaleBestseller No. 1
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
  • 12 Durable plastic rungs, overall length: 20 feet
  • Each rung measuring 17" long, space between rungs measuring 15"
  • Equipped with a carry bag for easy portability
  • Great tool for you to improve quickness through accelerated foot strike and lift frequency
  • Great tool for weight loss as it can TORCH CALORIES bigtime
£12.99
Buy on Amazon
Bestseller No. 2
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
  • Agility ladder can enhance muscle for feet, ankle and ankle joints. Keep yourself away from lower extremities injured.
  • Suitable for football, rugby, tennis, baseball and everything in between.
  • It is the basic and common trainer which can improve your speed and accelerated. Insist the trainer for a long time, you can response to move to different directions at a short time.
  • Durable nylon straps Carry bag to keep it organized./Total Length: 4M.
  • Great for parent-child activities in kindergartens and team building exercises of government agency and companies.
£5.99
Buy on Amazon
SaleBestseller No. 3
YISSVIC Agility Ladder Speed Ladder 6M 12-Rung with 10 Cones and 4 Stakes
YISSVIC Agility Ladder Speed Ladder 6M 12-Rung with 10 Cones and 4 Stakes
  • 12 Durable plastic rungs, overall length: 6m. Each rung measuring 42cm long, 2.2cm wide and 5mm thick
  • Equipped with 10 Cones which can be used to mark out training areas, warm up drills, shuttle and slalom based exercises
  • Equipped with 4 Stakes which can keep the agility ladder secured to the ground
  • Equipped with a carry bag for easy portability
  • Great tool for you to improve quickness through accelerated foot strike and lift frequency. Also, it's great for weight loss as it can torch calories bigtime
£14.99
Buy on Amazon
Bestseller No. 4
Underdown Agility Ladder – Train for Better Agility & Speed. Ideal Fitness Exercise Equipment for Sports. Set Comes with Cones, Drill Chart & Bag. Ideal for Baseball, Basketball, NFL, Soccer, Tennis.
Underdown Agility Ladder – Train for Better Agility & Speed. Ideal Fitness Exercise Equipment for Sports. Set Comes with Cones, Drill Chart & Bag. Ideal for Baseball, Basketball, NFL, Soccer, Tennis.
  • ?? NO TIME WASTED WITH A CONVENIENT SET UP: Agility ladder rungs already spaced out for your convenience; Kit is built of high endurance materials; Twelve rungs twenty feet long and twelve cones to get more from your workout; Exercise chart included and more exercises on our website
  • ?? TRAIN ANYWHERE, ANYTIME: Can be used on all surfaces on soft surfaces the training ladder has four pegs to hold it down and on hard grounds it is easy to straighten up again after use; This equipment is excellent for the ones who would like to increase fitness and get faster and improve their agility
  • ?? REACH YOUR FITNESS GOALS FAST: The Chart in the handy carry bag will give you a start to get your exercise program underway; This can be used for individuals, Men, Women and Kids as well as for a team or part of a circuit in the Gym; This Sport Equipment is proven to be very beneficial for most sports where you need to get the heart pumping
  • ?? ONE PRODUCT, OVER 100 EXERCISES: With over 100 different exercises to improve fitness and agility, the ladder is an excellent way to diversify your fitness exercises in a relatively simple way. Using the agility ladder will make you feel active, fit and help you feel good about yourself.
  • International products have separate terms, are sold from abroad and may differ from local products, including fit, age ratings, and language of product, labeling or instructions.
£15.50
Buy on Amazon

The 6 Most Effective Aligity Ladder Drills to Knock Your Running Out of the Park

1. Salsa Dancing

If you’ve tried salsa on the dance floor, you know it involves coordinated counting and popping hips. The salsa ladder drill uses those same techniques. 

Each section of the ladder gets 2 counts: You’ll stand on the left side of the ladder, facing the right. Your right foot goes inside the rung, pointing toward the center of the ladder.

Then your left foot steps across, outside the edge of ladder on the left side (but still pointing toward the inside of the ladder). To do it, keep your hips wide so that your toes will be able to point inside the ladder. 

Then you’ll take your right and start again with the next rung of the ladder, dance-stepping your way across the ladder. 

Tip: Be sure to start slow, work on getting your motor system and coordination just right, then move faster at the end. 

2. The Lateral Side Shuffle

Don’t always move in one direction when it comes to ladder drills. Rotating your body to the side is a key part of building agility. 

Set up your starting position like you’re ready to run a race: arms bent at your sides, set to propel you forward. 

Move your right foot inside the rung, then follow with your left. 

Then move your right foot outside the edge of the ladder. Your left will follow, but it won’t go all the way outside the rung. Instead, it’ll lead the next step into the rung, with the right foot following. 

Tip: Step with your toes first and then use those toes to immediately propel yourself into the next step. These steps should go as fast as possible, so your heel barely touches the ground, if it all. 

3. 1 – 2 – Pop

This variation of the shuffle adds an explosive element for an extra boost of speed and strength. 

Instead of landing right outside the ladder with your lead foot, you’re going to pop your entire body up, shooting it out way beyond the mere edge of the ladder.  

So lead your right foot to the center, follow with your left, then pop your body out to the edge. Hop back in with your foot and lead with it on the next rung. 

Tip: Angles are everything on this ladder drill. Experiment with different angles to see what helps your body move forward and what keeps you balanced. In this case, angles = agility. 

4. Straddle Hops

These will strengthen your adductor muscles, on the inside of your thighs. We call them ‘straddle hops,’ but they’re a lot like playing hopscotch when you were a kid. 

Straddle the agility ladder with both feet, then jump into the center of the rung, both legs at the same time. 

Jump forward and out to land outside of the next rung. Synchronize your arms and legs to propel the jump. 

Tip: Hold your bodyweight above your toes. You’ll need excellent balance to keep this ladder drill moving smoothly and quickly, so steady, even bodyweight makes all the difference. 

5. The Knee Tuck Hop

Focus on establishing single-leg stability and explosiveness on this one. 

Heads up: your back leg won’t touch the ground until the end. 

Get into a hopping position. Your left leg will be off the ground, bent at a 90-degree angle. 

Hop forward into the first rung, using your arms to propel the jump. Stay in the same position, hopping on to the next rung, and through the full ladder. 

When you finish, hop back with the other foot to make sure it’s even. 

Tip: This agility ladder drill helps with injury reduction. You can either synchronize your hands and knees or use both hands on the jump, depending on your coordination. 

6. Hip Switches

You need a full range of motion in your hips. You’ll be doing a full swing from back to back, rotating your body with the power of the hips. 

Start with one foot inside the gap of the rung and one foot outside. Use your hips to swing your body so it faces the side of the ladder. One foot should be in one open gap, and one should be in the next one. 

Then swing your body and jump forward at the same time, moving back to starting position (but this time in the next rung). 

Tip: Unlike the squat, keep most of your weight on your toes. The purpose is to get across the ladder as fast as you can. 

How to Incorporate Agility Ladder Drills Into Your Weekly Running Routine

Try to include two full sets of these 6 agility ladder drills once or twice a week. Doing all 6 at once will be a challenge since you’re building muscle and doing intense cardio at the same time. But since the point is speed, you’ll get through it quickly and see fast results. 

Take 30 seconds to one minute to rest in between your first and second sets. If you need 30 seconds in between each agility ladder drill, that’s fine too. 

It’s always better to refresh yourself so you can attack the agility ladder drill with all you’ve got. Just remember to cool down after the workout. 

Each week you should feel yourself getting faster and finding the drills easier. When that happens, add in more sets and work on propelling your body further with each jump. 

Looking for an agility ladder now?

Here are our top picks of the best ones on the market today:

SaleBestseller No. 1
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
GHB Agility Ladder Speed Ladder 6M 12-Rung for Kids Adults Football Speed Training
  • 12 Durable plastic rungs, overall length: 20 feet
  • Each rung measuring 17" long, space between rungs measuring 15"
  • Equipped with a carry bag for easy portability
  • Great tool for you to improve quickness through accelerated foot strike and lift frequency
  • Great tool for weight loss as it can TORCH CALORIES bigtime
£12.99
Buy on Amazon
Bestseller No. 2
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
PetHot 4M Foot Speed Ladder Speed Agility Fitness Training Ladder Footwork Sport Equipment
  • Agility ladder can enhance muscle for feet, ankle and ankle joints. Keep yourself away from lower extremities injured.
  • Suitable for football, rugby, tennis, baseball and everything in between.
  • It is the basic and common trainer which can improve your speed and accelerated. Insist the trainer for a long time, you can response to move to different directions at a short time.
  • Durable nylon straps Carry bag to keep it organized./Total Length: 4M.
  • Great for parent-child activities in kindergartens and team building exercises of government agency and companies.
£5.99
Buy on Amazon
SaleBestseller No. 3
YISSVIC Agility Ladder Speed Ladder 6M 12-Rung with 10 Cones and 4 Stakes
YISSVIC Agility Ladder Speed Ladder 6M 12-Rung with 10 Cones and 4 Stakes
  • 12 Durable plastic rungs, overall length: 6m. Each rung measuring 42cm long, 2.2cm wide and 5mm thick
  • Equipped with 10 Cones which can be used to mark out training areas, warm up drills, shuttle and slalom based exercises
  • Equipped with 4 Stakes which can keep the agility ladder secured to the ground
  • Equipped with a carry bag for easy portability
  • Great tool for you to improve quickness through accelerated foot strike and lift frequency. Also, it's great for weight loss as it can torch calories bigtime
£14.99
Buy on Amazon
Bestseller No. 4
Underdown Agility Ladder – Train for Better Agility & Speed. Ideal Fitness Exercise Equipment for Sports. Set Comes with Cones, Drill Chart & Bag. Ideal for Baseball, Basketball, NFL, Soccer, Tennis.
Underdown Agility Ladder – Train for Better Agility & Speed. Ideal Fitness Exercise Equipment for Sports. Set Comes with Cones, Drill Chart & Bag. Ideal for Baseball, Basketball, NFL, Soccer, Tennis.
  • ?? NO TIME WASTED WITH A CONVENIENT SET UP: Agility ladder rungs already spaced out for your convenience; Kit is built of high endurance materials; Twelve rungs twenty feet long and twelve cones to get more from your workout; Exercise chart included and more exercises on our website
  • ?? TRAIN ANYWHERE, ANYTIME: Can be used on all surfaces on soft surfaces the training ladder has four pegs to hold it down and on hard grounds it is easy to straighten up again after use; This equipment is excellent for the ones who would like to increase fitness and get faster and improve their agility
  • ?? REACH YOUR FITNESS GOALS FAST: The Chart in the handy carry bag will give you a start to get your exercise program underway; This can be used for individuals, Men, Women and Kids as well as for a team or part of a circuit in the Gym; This Sport Equipment is proven to be very beneficial for most sports where you need to get the heart pumping
  • ?? ONE PRODUCT, OVER 100 EXERCISES: With over 100 different exercises to improve fitness and agility, the ladder is an excellent way to diversify your fitness exercises in a relatively simple way. Using the agility ladder will make you feel active, fit and help you feel good about yourself.
  • International products have separate terms, are sold from abroad and may differ from local products, including fit, age ratings, and language of product, labeling or instructions.
£15.50
Buy on Amazon

How To Run Faster with Fartleks + Fartlek Workouts

Published on By

Improve your speed and endurance with the fartlek workout! This fun type of interval training workout will help you break out of running boredom and improve your race times. We included a pyramid fartlek workout for you as well!

Want to run faster and longer? Add some fartlek workouts to your running routine!

Fartleks aren’t another way to say you’re breaking wind or cutting the cheese (cue the fart jokes).

Fartleks are a type of speed workout that are an amazing part of a runner’s toolbox for increasing speed, endurance, and improving your lactate threshold in a manageable workout that is easy to adjust for just about any fitness level.

Let’s dive in to everything about fartleks: what they are, types of fartlek workouts, how to start this type of workout, and a sample workout for you to try.

Improve your speed and endurance with the fartlek workout! This fun type of interval training workout will help you break out of running boredom and improve your race times. We included a pyramid fartlek workout for as well! | marathonhandbook.com #running #racing #fartlek #intervaltraining

What is a fartlek?

A fartlek is a type of interval-based running workout that comprises of intervals of hard work interspersed with recovery intervals. It is very similar to interval training except that fartlek workouts are typically less structured than interval workouts.

This type of running workout was created by Gösta Holmér in the 1930s while he was coaching the Swedish cross country team. Fartlek actually means “speedplay” in Swedish, and his interval technique turned out to be pretty successful with his team and has since then been adopted by runners, coaches, trainers, and physiologists.

How to do fartlek workouts

The key to fartlek workouts is a little bit of unstructured play (speedplay), so to speak.

Intervals can be based off of things like landmarks, effort, or time, but typically isn’t based on specific things like distance or heart rate.

Fartlek workouts are meant to be a little more fun!

There are a few different kinds of fartlek workouts to choose from, but the basis for each is the same: after a good warm up, you’ll do higher intensity bouts of running interspersed with periods of recovery (either walking or running depending on your fitness level).

Improve your speed and endurance with the fartlek workout! This fun type of interval training workout will help you break out of running boredom and improve your race times. We included a pyramid fartlek workout for as well! | marathonhandbook.com #running #racing #fartlek #intervaltraining

You’ll repeat those intervals several times during your workout (the number depends on your goals, time available, and your fitness level) and then you’ll do your cool down.

Types of fartleks

The most basic fartlek is based on landmarks or just how you’re feeling (classic fartlek). For example: you might sprint to a tree that you see a little ways away, then walk or jog to the tree (or stop sign, or another landmark), and repeat.

A classic fartlek can also be done with just perceived effort, so you’d run or sprint hard until you feel like stopping or you can’t continue, then recover. And repeat.

With a classic fartlek, there are no set times to run or pace to meet, so some people leave their tracking devices and watches at home during these workouts. Some other types of fartleks are based on time, so you’d want a watch for those.

Improve your speed and endurance with the fartlek workout! This fun type of interval training workout will help you break out of running boredom and improve your race times. We included a pyramid fartlek workout for as well! | marathonhandbook.com #running #racing #fartlek #intervaltraining

Here are a few other types of fartlek workouts:

  • Classic aerobic: a classic fartlek where your higher intensity intervals are below lactate/acidosis threshold so your entire workout is within the aerobic range.

  • Classic anaerobic: a classic fartlek where your high intensity segments are above lactate threshold so your high intervals are anaerobic and your recovery bouts are aerobic.

  • Ladder (1-2-3): this type of fartlek is set up so that your sprints/higher intensity segments increase as time goes on. So for example: 1 minute sprint, 1 minute jog, 2 minute sprint, 2 minute jog, etc. You can make this fartlek go as high as you like.

  • 3-2-1 (reverse ladder): The reverse ladder fartlek is opposite the ladder fartlek so your times start higher and decrease. This is a perfect way to front-load your highest efforts for the beginning of your workout when you’re fresh (after a warmup of course!) and taper towards your cooldown.

  • Pyramid: these intervals are like combining the ladder and reverse ladder to go in an ascending then descending pattern (like 1-2-3-2-1) like a pyramid. Your interval times will increase then decrease. This is a great workout for warming up your body with shorter intervals at first, then increasing them, then decreasing intervals as you approach the end of your workout.

  • Fartlek based on music: this is a fun fartlek and a great one for the treadmill! Whether you’re running outside or inside, you can sprint during the chorus of a song, and recover during the verses (or vise versa). Just make sure that if you’re running outside with music, you put safety first.

Benefits of fartlek workouts

Like interval training in general, there are so many benefits to doing fartlek workouts!

Here are a few reasons that fartleks should be added to your running schedule:

  • They’re fun!
  • Helps to increase your speed by raising your lactate threshold.
  • Breaks monotony if you’re stuck in a training rut.
  • Can be done both outside or on the treadmill.
  • Creates a nice break from tracking devices and watches if you’re not doing a timed fartlek.
  • Easily adapted for a variety of fitness levels so it’s accessible to many people.
  • May help improve mental health and depression.
  • Helps you get in tune with your body and paying attention to your perceived effort during running workouts.
  • Increase fat burning due to EPOC (post-exercise oxygen consumption). Interval training (particularly high intensity interval training) is a great way to increase EPOC and calorie consumption after workouts.
  • Improved weight loss and body composition thanks to the increased calorie burn due from EPOC, provided you’re still eating properly after workouts!
  • Can improve confidence and mental preparation for races.

Fartleks can be a great way to break up an otherwise somewhat-monotonous half marathon or full marathon training cycle!

Improve your speed and endurance with the fartlek workout! This fun type of interval training workout will help you break out of running boredom and improve your race times. We included a pyramid fartlek workout for as well! | marathonhandbook.com #running #racing #fartlek #intervaltraining

Pyramid fartlek workout

Want to get started with fartleks? Here is a pyramid fartlek workout for you to try.

If you are new to running or doing interval workouts, you can adjust this workout easily by increasing the recovery periods or decreasing the work periods.

We have this written to have the recovery periods equal to the amount of time for the high intensity periods, but you can make the recovery periods consistent across the board if you like.

You can also increase or decrease this workout based on your fitness level. If you’re advanced, try doing this workout twice instead of just once, or add 1 or 2 more high intensity segments instead of just the 5.

During recovery segments, the goal is to reduce your heart rate, but don’t worry about checking your heart rate. Listen to your body and run fast and recover based on your fitness level.

Pyramid Fartlek Workout

  • Functional warm up with dynamic movement and dynamic stretches (like our runner’s warm up)
  • 5-10 minutes easy jogging to prepare your body for faster speeds
  • Run faster or sprint for 1 minute, recover for 1 minute (walk or jog)
  • Run faster for 2 minutes, recover for 2 minutes
  • Run faster for 3 minutes, recover for 3 minutes
  • Run faster for 2 minutes, recover for 2 minutes
  • Run faster for 1 minute, recover for 1 minute
  • Cool down and stretch

For beginners, try this variation where we’ve shortened the higher intensity periods and made the recovery periods consistently 2 minutes each:

  • Run faster for 30 seconds, recover for 2 minutes (walk or jog)
  • Run faster for 1 minute, recover for 2 minutes
  • Run faster for 2 minutes, recover for 2 minutes
  • Run faster for 1 minute, recover for 2 minutes
  • Run faster for 30 seconds, recover for 2 minutes

Remember, you can do the high intensity segments at your pace, and the recovery intervals walking instead of jogging or running.

Make this workout fit YOU and have fun!

Improve your speed and endurance with the fartlek workout! This fun type of interval training workout will help you break out of running boredom and improve your race times. We included a pyramid fartlek workout for as well! | marathonhandbook.com #running #racing #fartlek #intervaltraining