Are you ready for this?
Yes, the fast sprints at 10.0 are back! But here’s the thing… I only ran at 10.0 for 30 seconds, but the short recovery time of only 30 seconds before I was running again at 8.0 is what made the workout so tough.
By the third 10.0 interval, my face was dripping sweat and I was huffin’ and puffin’. Definitely challenging!
Some of you have asked how I change the speeds during my treadmill workouts when the workouts call for constant speed changes to tackle super-fast intervals.
Unfortunately every treadmill I’ve used doesn’t allow you to pre-program workouts (someone needs to get on that!), so I change them manually and usually type in the new speed five seconds before the interval starts.
So, for the workout above, if I’m going to run at 10.0 on minute 11, I’ll change the treadmill to 10.0 at minute 10:55 to give it five seconds to adjust so I’ll be running fast by the time minute 11 hits. Hopefully that makes sense!
For my fellow treadmill runners, do you do anything different?
Breakfast
After my treadmill workout and a brief core circuit, it was time for breakfast!
I made my favorite breakfast sandwich and topped a toasted whole wheat English muffin with strawberry jelly, a slice of muenster cheese and two fried eggs.
Served with a sliced apple on the side!
Time to get working! Today’s assignment has me writing about healthy snacks to take on a picnic or a summertime hike. 600 – 800 words, here I come!
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This looks like an awesome run! I did some 10.0mi/h interval sprints this morning and kinda hate myself at the time for running so crazy fast but it makes the recovery periods feel SO much better!! Good luck on your 600-800 words!! 🙂
That a great treadmill workout!
I’m sweating just from reading that!
You are a beast, Julie…and I mean that in the nicest way possible :)! When I was visiting Dubai a couple of weeks ago, it was such a pleasure to use the treadmills there as you could pre-program the intervals…otherwise I have to manually increase/decrease the speed. I do the same as you and start amping it up 5-10 seconds beforehand- I rather sprint for a few seconds more than less.
I first tried treadmill workouts when I found the 20 minute treadmill blast workout on your blog! The 10 miles/hr intervals are so tough, but worth it 🙂
I usually do the same as you and bump my speed up or down a bit before the next interval. I would love to be able to pre-program the workout in.
Looking forward to trying this new one!
A few of the treadmills at my gym have “quick intervals” buttons where you can simply hit the “10” button to go up to 10.0 or the 4 button to go down to 4.0. Not quite as convenient as a programmable treadmill (which I’ve never seen before!) but it’s definitely better than having to work with the arrows!
That is such a great idea for a treadmill to allow work outs to be entered into the system before the running actually starts. It would be nice to be able to shut off your brain and just run rather than adjusting inclines and speeds. Looks like an awesome work out!
I can’t imagine sprinting!!! The most I’ve gone on a treadmill was 5.8. I don’t think my legs could handle that pressure (I had surgery 🙁
I just wrote one of your interval incline treadmill workouts onto a note card to take with me to the gym today 🙂 Your new one looks super intense! A programmable treadmill sounds awesome – I’ll have to keep an eye out for those, I’d love to try one out.
I love your breakfast sandwiches! I still haven’t tried the whole egg, cheese, and jelly combo. I definitely see it in my future though. It sounds good 🙂
Sounds like a hard workout to me – I’m printing it now.
a pb and jelly of course!!! on whole wheat bread—its a staple around here for hikes!
Julie, I have no idea how you’re running at a 10. Good Lord, girl! I’m huffing and puffing at a 7.5! I wanted to do some intense cardio intervals today; I might have to give this a try!
Treadmill sprints always make me nervous!
They really should have treadmills that allow you to program workouts, and it’d be even better if you could store it for future use!
I type in the new speed at about 2 seconds before the change. I think as long as you go up and down at the same spot in the minute (or 30 sec interval) it ends up the same (i.e. you still do 30 sec or a minute). I cannot, however, type anything in while running at a 10.0! I can for a 9.5 but that 10.0 gets me, so the few times I’ve gone that fast I time it for the end of my workout (I’ll do a cool down walk after) so I can just hit the stop button!
I’m a huge fan of treadmill interval workouts. I find that 30 seconds is too short because in reality it really does take about 10 seconds or so of speeding up or slowing down so I make my shortest intervals 45 seconds. That was I KNOW I’m actually doing the interval for the full 30 seconds.
Have to give the workout a try, looks like a killer!
Yup…unfortunately that’s all I can do when doing intervals as well. Sometimes people look over at you like you’re crazy…but you’re the one sweating like a maniac burning those calories. 😉
Great workout!
Just completed the Crazy Incline treadmill workout, and was a schweaty beast 🙂 wish we had programmable treadmills though. Can’t wait to try out this new workout!
That workout looks great! Gonna have to try it out this week! 🙂 and that sandwich looks DELISH! Nothing better than a yummy breakfast sandwich!
That workout looks intense! Which one of your treadmill workouts would you suggest for a new runner?
you can customize ANY of the workouts to meet your level! for the above workout, i’d make the 8.0 speed 5.0, the 9.0 a 6.0 and the 10.0 a 7.0! 🙂
7.0 is really fast – so maybe less would be best, but it’s just a suggestion since the 10.0 was me running at my fastest. 🙂
Thanks for the tip! I will definitely give it a try!
Yum – if I hadn’t already eaten breakfast, that would totally be my breakfast of choice! Looks great
Omg your bfast looks amazing! I should have apple slices on the side more often! I always forget :-/
That breakfast DOES look tasty!! I love me some eggs and cheese 🙂
I am off to do some sweaty-ness on the treadmill, so I might try this out. Wahoo!
AN idea for snacks : hardboiled eggs, hummus and veggie sticks, and apple slices with a Greek yogurt + honey dip.
the treadmills at my gym will let your program in an interval workout but you can only have 2 lengths of interval at a time (like 30sec hard:1min easy or 1min:1min) so you can’t do really complex intervals but at least it’s something! The treadmills are SportsArt T652.
Woah 10 mph sprints are crazy! Do you do a warm-up and a cool down or is that part of the workout?
part of the workout 🙂
I also wondered if you warm up doing anything else first or just start out on the treadmill? I’ve heard that the incline is the thing that is hard on knees so it seems like it would be bad to start out with the incline of 8 without some kind of warm up. Do you know if that is true?
Phew! That sounds like a tough workout! I’ll definitely have to try that out
I miss sprints! I am trying to do less intensive workouts right now (the body wants a break!) so no sprints for me but I love them, and on the treadmill it makes the time fly! I do the same as you and manually change it a few seconds before.
Hi Julie! I was just wondering, you wake up early every morning for workouts and it makes me wish I did too, but I’m a current college student with a college student bedtime 😛 When would you make time to work out when you were in college? I love getting tips on healthy living 🙂
it changed a lot for me! in the beginning i used to work out at night and would often be at the gym at 9 or 10 p.m. (seriously!) during my junior or senior year, i typically went before class, around 8 or 9 a.m., if i didn’t have an early class or work that day
Haha I’ve been going at night and it’s just way too easy to skip when you’re so exhausted from the day. Your blog encourages me to get up earlier and go! Thanks Julie!
This looks awesome! I would have to modify it down. My sprints when I attempt to make up an interval workout for myself are usually about a 7.0. I’m slow!
I either do it that way or just make sure I don’t take the speed down until the very end of the interval and then I end up running fast for about 5 seconds after every interval. My treadmill at home has the one touch speed buttons for every 1 mph so it’s easy to adjust, but the ones at hotels or gyms that don’t have that are torturous!
have mercy, Julie, your treadmill workout DOES look intense. I find myself getting the best workout on a run (without treadmill) when I am uncomfortable and pushing my body to breath hard and go hard at certain intervals…but this treadmill one, wow. You DO rock Julie 🙂
Yowza! That looks intense! I did a mini treadmill workout of mine own yesterday morning … and my booty knows it today 😉
I love yoyr treadmill workout! I do hiit 3 times a wk and it’s those days that I feel like I’m on top of the world and no one can stop me!!!! The feeling of highness is that which shall not be compared 🙂
That’s a tough one! I hit 10.0 for a short bit last night too. It’s no joke!! I TOTALLY wish you could pre-program a treadmill like that!
That’s exactly how I adjust the speed on my treadmill when I do intense intervals. ProForm does have an iFit Live feature that allows you to customize your workouts, but I think you have to purchase a separate wireless adapter to use it.
jelly on eggs! Yowza, I guess I should try that!
Whoa that is some fast running. I’ve recently been sprinting at 8 and since I don’t run that much I feel like that’s as fast as I can go without flying off 🙂
Your breakfast always looks so much better than mine.
that is one intense treadmill workout! looks seriously butt-kicking 🙂 in a good way.
that breakfast of yours always makes me hungry and crave eggs! Every time I see it I want the same. Guess what’s I’ll be having for dinner? 😀
Awesome workout! I can’t wait to try it out and hopefully it’ll help me run faster.
Omigosh that workout looks intense!! I would definitely be sweating up a storm! And these cheese sandwiches look delicious even though I don’t like eggs! I think I’m a sucker for that gooey muenster cheese!
I love adding some crazy sprints in on the treadmill! Breakfast looks delicious, as usual!
This is crazy! I haven’t done faster than a speed of 8.0 on the treadmill before. I’ll have to try 10.0 today and see if I fly off. I usually like doing higher inclines with the speed 5.5 or 4.5. Would you recommend higher inclines or would the sprinting really kill me? I’m going to print this out for today’s workout.
I still don’t know how I feel about the jelly + egg sammie combo… obviously you love it, maybe I need to give it a try sometime! Savory and sweet is weird to me but then I’ll try stuff (like strawberries in a salad) and it all makes sense. We’ll see haha.
P.S. 10 on the treadmill = like a boss!
I totally did this workout this morning! It was great! I was getting bored with my usual routine so this was a nice way to mix it up
Oh that awkward moment on the treadmill when you’re flailing around at an insane speed and are scrambling to change it to a lower speed before you go flying off the treadmill!
Julie, can you tell us some core circuit workouts to try?