Runvervals DVD review and giveaway

For anyone who needs to spend time on a treadmill, there are countless ways to make the time go faster. One of my favorites is using Coach Troy Jacobson’s Runervals DVDs. I first met Troy years ago when I got into triathlon. I hired him as a coach and got to participate in his weekly track workouts, swim workouts and group cycling classes. I loved his coaching and felt I gained a great deal from it. If you’re a triathlete, I’m sure you’ve heard of Troy. If you haven’t–he’s been coaching since 1992 and knows his stuff. His athletes have included many elites and even Olympian Joanna Zeiger.

Troy created his Spinervals cycling and Runervals treadmill workouts in the early ’90s. (I’m actually in the very first Spinervals DVD, No Slackers Allowed, for any triathletes out there who have a copy). These workouts are designed to pack a full-on interval session into an easy-to-follow format–most of the Runervals DVDs run from about 45 minutes to an hour. Troy recently passed along Runervals 2.0, Treadmill Tempo, for me to review.

Let me say, these workouts are hard! They are definite speed sessions and you will be tired when you finish. The 2.0 session I did ran 47 minutes long and contained  a total of 28 minutes of speedwork. Troy gets you started with a short warm-up–a bit too short for me. I found I needed to start running for a few minutes before I started the DVD so that I was good and loose. During the warm-up, Troy explains the format for the workout and tells you how to find your base pace. I found that you need to set that base pace low because you will be ramping your speed up as much as 5 mph over it as you progress in the video. After the warm-up, you move on into the intervals. In this workout, you do two sets of 8-minute intervals, followed by one of six minutes, and then a super hard 3 by 1-minute set at the end. Within each set, Troy tells you what pace to run and at what incline. Trust me when I tell you that it gets progressively harder!

I think the DVD is a great workout for anyone looking for coached speedwork. I like this particular one because the sets are a bit longer, which seems to fit well into training for races of 10k or longer. When you finish, you have put in some solid speedwork. The athletes in the DVD (four of them) are local speedsters from the Baltimore area, including masters phenom Lee DiPietro. An interesting sidenote–while watching Lee on the treadmill, I could see that she is a definite forefoot striker.   

Now the really good stuff–Troy has given me Runervals 2.0 DVD to give away! Here’s how to enter: Tell me you are a follower or become one and tell me. Extra entries: go to Troy’s website and become a fan on FB, come back and tell me you did so. Extra too: Tell me how you would incorporate this DVD into your routine. Finally, post this giveaway on your blog and you’ll get another entry.

I’ll pick a winner via on April 7. Good luck!

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  1. Sherri says

    I would use this DVD to do speed work at home when I have 5 little ones and a traveling husband! =) OKAY! That is all the time! =)

  2. Stephanie says

    I am always looking for new things to incorporate into my exercise program. I think this would be good when you are stuck inside and have to run on the TM. Plus, I am just starting to understand the speedwork vs tempo vs long runs etc. This would give me a good kick off on the speedwork training!

  3. jillwillrun says

    I would love to try the DVD… Sometimes you need a little extra coaching to get through intervals, and I admit to having a little trouble coaching myself sometimes! 😉

  4. NY Wolve says

    That is something I could use. I am a follower (don't use FB), and I would definitely use in my late night treadmill sessions in marathon training. Once my foot is better.

  5. Lisa says

    Hi there,
    Wanted to thank you for the comment you left on my blog last night. It really stood out and put things in perspective for me. Just a short time ago I was injured and could't run and even though I didn't run much in March I was ABLE run, so you are right, it's all gravy.

    Thanks for the reminder :)

  6. Meg says

    Hi! I don't have a treadmill by I just wanted to thank you for your sweet comment on my blog! THANK you!

  7. Aimee (I Tri To Be Me) says

    I have his spinervals DVD's and have a love/hate relationship with them! :) I think these runervals would be a great addition to my workouts, especially since I have to run on the treadmill quite a lot.


    I do at least 2 runs a week on my treadmill. This DVD would be super easy to incorporate and would definitely get a lot of use!

  9. Running and living says

    I am going to check out his spinning DVD. Don't enter me in the give away for the running one, I can't stand treadmills (though I am fine with indoor biking).

  10. Petraruns says

    Nice post and I no idea DVDs like this existed. Not much use for me I think – this works on a treadmill I guess and I do everything outside on the road but it's a great idea.

    Thanks for your comment recently – you were absolutely right!

  11. Judi says

    Thanks for visiting my blog. So what are your favorite type of runs? Rural routes (especially when it is all corn fields) seem long when I am alone but when I have a partner I love them! I prefer neighborhoods when I am alone!

    I don't have a tread mill – I really only enjoy running outside! But I can see how a tread mill would be good for speed training!

  12. Darlene says

    I run on a treadmil from Oct-April – I wish I had this DVD – I have no idea how to run intervals – this would help.

  13. Beth says

    I became a follower! I have the brick workout of Troy's and I'm hoping to use it a lot this season. Congrats on your starring role in the first one!

  14. Molly says

    Because I have two little ones, I do the majority of my running on the treadmill. I've started to incorporate speed work into my runs so this DVD would be perfect!

  15. Kristin says

    Cool concept with the intervals! I would incorporate it into my treadmill days to simply cut the monotony of a treadmill. Gets so old! The treadmill is good for bad weather days, vacation in a hotel…

  16. Emz says

    SOOOOOOO happy for this post even though I'm so late to find it. Always looking for something new in my treadmill running. Thanks!!