One of my favorite treadmill workouts is a progressive/degressive run. It’s a simple workout that doesn’t require watching the clock or mileage too closely. It helps the time go by more quickly and provides a great workout. I was dripping when I finished this run. And I mean, people were staring dripping.
All you need to do: increase your speed at every mile. This workout is easy to adjust to your fitness level and how you’re feeling because you can choose how much to increase the speed–just one bump up or you can go for more. And the best part is that you get a progressive down speed too on the degression mile. Knowing I get to slow down for the last mile helps me stick through the tough parts! And it helps your body gradually cool down too.
I was aiming for a 5 mile progression with a 1 mile degression. Here’s how I did it!
Note: I recommend starting at a pace that’s slightly faster than your easy pace so that by the time you get to your last increase you are running well out of your comfort zone. And if you don’t want to do 6 miles, you can easily shorten this workout, but try to increase your speed by a couple extra bumps each time or increase speed more frequently, perhaps every 1/2 mile.
Let me know if you try it! Or let me know if you have any questions! It’s really one of my favorite treadmill workouts and given how dang cold it is here already, I have a feeling I’ll be on the treadmill a lot!