Adventures in Wonderlab

Adventures in Wonderlab

Fun science adventures for all ages!

Run Faster! How I Shaved 30 Seconds Off my Mile Pace

I completed my first 2017 goal – I continued running through the winter by completing a 6-week treadmill challenge! And, the challenge resulted in a bonus – a faster mile pace.

Before the 6-week challenge, I timed my fastest mile on the treadmill at 8:34. After the treadmill challenge, my mile pace was slashed to 8:04. Thirty seconds faster! Because the belt on a treadmill helps with leg turnover, it’s actually easier to run faster on a treadmill. In other words, I do not expect to be able to maintain that pace on land, but I do expect to be faster than I was 6 weeks ago.

The 6-Week Challenge: A Quick Overview

I completed the 6-week program from “The Ultimate Treadmill Workout” by David Siik. It includes 3 weekly treadmill runs with speed and incline intervals, and each run totals around 30 minutes. Every step of the run is detailed – the speed, and incline, and the length of the interval. It really is fool-proof and requires no preparation on my part. Here is an excerpt from Amazon on what to expect from “The Ultimate Treadmill Workout”:

With a signature formula and flow, Siik’s BITE method provides you with the most incredible workout you’ve ever had on a treadmill. His detailed regime takes all the guesswork out of how fast to go, at what incline, and for how long, so that you can just focus on your run. In a few short weeks, you’ll find yourself burning fat, losing weight, and boosting your speed just by following these simple principles.

Click on this picture to view or purchase on Amazon

What Worked For Me?

Complete detailed instruction

Getting the motivation to get on the treadmill is hard enough – I didn’t need any additional work. This program provided all the instruction I needed.

Incline (Hills)

Hills (we don’t have a lot of those in OH!) are shown to improve speed, build muscle strength, and add a boost of confidence, too.

There’s a confidence booster!

Strength Training

I continue to do strength training at my favorite boot camp three times a week. Stronger, leaner muscles can only help when it comes to running, biking, swimming, etc.

Welcome to the gun show.

Running Friends

Find people willing to help, push, and motivate you. I have a running friend who was kind enough to complete this treadmill challenge with me! It was so nice to have someone to share the experience with, commiserate, and motivate each other. I asked for her to share her experience with the treadmill challenge, and this is what she had to say:

I have definitely been able to increase my speed and endurance. During a 5-mile race, I was able to shave at least 30 seconds off my usual pace. Hills are definitely more easily managed and I feel stronger.

Pretty awesome, right?!

What is Next?

My running friend and I enjoyed this 6-week challenge so much that we are doing it again – but this time starting at a faster baseline. Who wants to join us and get faster for the spring?

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