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I am a Senior Track athlete who has fallen in love with teadmill training. I used to run outside in all conditions until buying a treadmill about a year ago. Following PR BEST 200 25.2/ 400 58.03. looking for speed and endurance workouts on the treadmill. One I recently did. Set speed at 7.0 and go up .2 per quarter mile. at the end of 2 miles you will be at 8.4 and complete the 2 miles in under 16.00 minutes. After the2 miles, decrease the speed .1 for every 1/10 mile, completing the 3.5 miles in less than 30 minutes and burning over 400 calories. Any speed and endurance workouts would be appreciated

I personally have never considered the treadmill to be an adequate replacement of natural running. Maybe I just need to give it another chance. Great times BTW.

try doing quarters at 10-12 mph, walk 2 minutes, repeat about 5 times...

I do a lot of treadmill training in the winter, but do not forget that there is no wind at all indoors at all. if you put it on incline to about 1 percent it would be better for you to adjust to the workout. I am more a mile and steeplechase runner so i do a lot of long runs on it in the winter. On interval training, I do a lot of 800m and 1200m runs and and at the end of them do a couple of 1 minutes at 5 mph pace at 1 or 2 percent incline.

I'm a 55 year old 400/800 long sprinter and I tried using a treadmill last year. I found it was ok for general early season conditioning. I would do the same workouts on the threadmill as the track. At 12 mph a 200 take 38 seconds and at 14 mph it takes 32 seconds, so you're limited to your top end speed. I worry about injury at top end speed. Always clip the emergency shut off cord to yourself. I've seen some nasty spills at this speed. I still use it for warm up and hill work. Like any training at the masters level, use what works for you.