Treadmill Workout
Running on a treadmill can be VERY boring. Now that the weather is getting colder, and for some of us, it’s snowing, there are many runners that switch over to a treadmill workout. You can definitely make great use of your time by planning out your run and still increase your endurance and speed. These 4 different routines should give you some variety.
Quick tip: Run to music. It’s my escape. Give Spotify a try. It finds your tempo and plays music to match. Love that!
Workout: The Pyramid
Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline
2-3 minutes recovery @ flat jog
Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline
2-3 minutes recovery @ flat jog
Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline
2-3 minutes recovery @ flat jog
Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline
2-3 minutes recovery @ flat jog
Set 5: steady pace 1 minute each @ 6, 5 and 4 percent incline
2-3 minutes recovery @ flat jog
This fun workout comes from competitive masters runner Melissa Trunnell, who, despite living in Southern California, hits the treadmill for a fun diversion from her normal routine and when traveling for work. The usual warm-up and cool-down sandwich the workout.
Workout: The Lab Rat
Stage 1: 4 minutes @ easy run pace
lower speed 2 mph for 2-minute recovery
Stage 2: 4 minutes @ stage 1 pace + 1 mph
lower speed 2 mph for 2-minute recovery
Stage 3: 4 minutes @ stage 2 pace + 1 mph
lower speed 2 mph for 2-minute recovery
Stage 4: 4 minutes @ stage 3 pace + 1 mph
lower speed 2 mph for 2-minute recovery
Stage 5: 4 minutes @ stage 4 pace + 1 mph
lower speed 2 mph for 2-minute recovery
The incline remains at 1 percent throughout the workout. If your first stage is run at 7.5 mph (8 minutes per mile pace) then your next stages will be 8.5 mph (7:04 pace), 9.5 (6:19 pace), 10.5 (5:43 pace), and 11.5 (5:13 pace). The workout gets increasingly tough, and the last stage is very hard (and optional as you build up). After performing this workout once, you’ll find your best speeds for future workouts.
Or give one of these two a try…
Treadmill workout 3:
Run easily for 10 minutes, then set the treadmill at a speed about 20 seconds per mile faster than your best recent 5-K pace. Run three 3-minute repeats at this speed, alternating with 3 minutes of very slow jogging. After completing a set of three repeats and recovery jogs, rest for 5 minutes by jogging. Then run a second set of three repeats and recovery jogs. When finished, run easily for 5 minutes to cool down.
Treadmill workout 4:
Begin with a 10-minute warmup, and then set yourtreadmill at a speed about 15 seconds per mile faster than your best recent 5-K pace (this new pace becomes your 5-K goal pace). For your first treadmill workout at this pace, run continuously for 5 minutes. Finish the workout with 10 to 20 minutes of easy cool-down running. For each of the next 10 weeks, run the same workout but increase the time you spend at your goal pace by 1 minute per week. At the end of 10 weeks, you should be able to run a 5-K race at your goal pace.
Source: Runners World
Source: Runners World
