Best 30 minute Treadmill workout?

Triathlon Forum
1

I like to run or swim during my lunch break several times a week. The typical 4 mile run is getting boring and its not helping my endurance because I need to go longer and I only have 1 hour to run, shower and get back to work (5 minute drive to the gym). What would be the best 30 minute treadmill workout? Intervals, all out for 30 minutes, steep incline???

2

gawd my threads always suck…

3

5 minute warmup
20 minutes at “threshold” pace as determined by using Jack Daniel’s VDOT tables based off of a recent race time
5 minute cooldown
.

4

8 min warmup
20 min tempo
2 min warm down

or

10 min warmup
4 x 3 min VO2max (5k pace) intervals with 2 min recovery run between
2 min warmdown

or

9 min warmup
3 min @ 2%
3 min @ 1%
3 min @ 4%
3 min @ 1%
3 min @ 6% (choose a speed that you can maintain for all grades. it is up to you if you want it to be just a little hard at the end or I’m gonna puke hard at the end)
3 min @ 1%
3 min warmdown

These are speed/harder sessions (which is what I would do without much time), so it assumes you are doing easier running some other time during the week.

5

2 % incline and fast as your current fitness can let you go for 30 minutes. Use your time getting back to work for a cool down.