I LOVE this run for a winter workout on the treadmill where I need to build fitness AND not go nuts on the treadmill. This is a 7 mile version but you can extend as you want by adding to cooldown or adding another mile progression segment. If you’re short on time, you can always just do a continuous progression with a short cool-down but that’s a different workout purpose.
The goal of this workout is to progress throughout your run, ending at what should be your tempo pace. It should never be over-the-top difficult, but should feel like you’re cruising smoothly through most of the workout and working pretty hard by the last mile. For each segment, you speed up through most of the segment then finish out the mile at the top speed for that segment. When the next minute comes around, you start progressing again. By doing this, you’re getting a little extra time in each zone but not as focused on holding tempo pace/effort continuously.
Right now, I start at 6.0 and go to 9.0, then cool down for a mile at 7.0. (10:00, 6:40 and 8:34 paces respectively). Pick whatever pace is very easy to start that gets you into your tempo range by the end! The example below is based on my paces, adjust as needed.
Mile 1: Starting at 6.0, increase speed by 0.1 each minute until 6.5. Finish the mile at 6.5. (Warmup)
Mile 2: Starting at 6.5, increase speed by 0.1 each minute until 7.0. Finish the mile at 7.0
Mile 3: Starting at 7.0, increase speed by 0.1 each minute until 7.5. Finish the mile at 7.5. (By now, you should be warmed up. Good time for a stretch break if you take them)
Mile 4: Starting at 7.5, increase speed by 0.1 each minute until 8.0. Finish the mile at 8.0.
Mile 5: Starting at 8.0, increase speed by 0.1 each minute until 8.5. Finish the mile at 8.5.
Mile 6: Starting at 8.5, increase speed by 0.1 each minute until 9.0. Finish the mile at 9.0.
Mile 7: Easy mile at 7.0 pace.