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Negative Splits Treadmill Run

Finish Faster: Negative Split Treadmill Run

Playing with speed is a great way to liven up your runs, burn extra calories, and become a better runner overall. Running negative splits, by running the second half of your workout at a quicker pace, is a great technique to master. It takes a little discipline to start slowly and build speed throughout your workout, but when the time comes to run faster, your body will be ready for the challenge. Doing this type of workout consistently will help increase your overall running speed. Plus, negative splits offer a quicker postrun recovery than sprint intervals.

Today's workout for our 31 Days of Fitness is a negative-split run. We've created treadmill workouts for three different levels: if you're new to running, try the Walk/Run plan, and if your goal is to increase your speed, try the Run Faster version. And do enter our Get Fit 2014 Giveaway for a chance to win $1,000 worth of Champion Athleticwear and a three-night stay for you and a friend at the tranquil and inspirational Red Mountain Resort in Utah!

Run


Time Speed Incline Notes
0:00-5:00 5.0 1.0 Warmup
5:00-10:00 6.0 1.0
10:00-15:00 6.1 1.0
15:00-20:00 6.2 1.0
20:00-25:00 6.3 1.0
25:00-30:00 6.4 1.0
30:00-35:00 5.5 1.0 Cooldown

Walk/Run


Time Speed Incline Notes
0:00-5:00 3.0 1.0 Warmup
5:00-10:00 3.7 1.0
10:00-15:00 3.8 1.0
15:00-20:00 3.9 1.0
20:00-25:00 4.0 1.0
25:00-30:00 4.1 1.0
30:00-35:00 3.5 1.0 Cooldown

Run Faster


Time Speed Incline Notes
0:00-5:00 6.0 1.0 Warmup
5:00-10:00 7.0 1.0
10:00-15:00 7.2 1.0
15:00-20:00 7.4 1.0
20:00-25:00 7.6 1.0
25:00-30:00 7.8 1.0
30:00-35:00 6.0 1.0 Cooldown

If you'd rather run outside, go for it. Wear a watch and time yourself on one of your favorite out-and-back runs, run to the halfway point slightly slower than normal pace, and run faster on your way home.

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