5 Favorite Treadmill Workouts

It’s freezing outside & the roads are frozen over. Don’t let that stop you from running! Treadmill running can be boring, but you can spice things up with these 5 workouts. First, it is important to calculate custom paces & mileage for YOU.

Calculate Your Paces:

 Please use your mostrecent 5k-10k PRs for the input into this calculator:

Pace Calculator

Note: If you don’t have a 5k-10k PR, you can do a 1-3 mile “time trial” to test your current fitness level.  A “Time Trial” is essentially “racing against yourself”. This is a strenuous activity, and you should take 1-2 days of easy running to recover from your time trial before proceeding with these workouts.

How far should you run?

1- Take your weekly mileage

(Ex. 35 Miles per week)

2- Divide by how many days a week do you usually run

(Ex. 35 miler per week/ 5 days per week= 7)

 2- Multiple that number by .95

( 7x.95= 6.5 miles)

All the workouts will have a “warm up” and “cool down” component at an easy pace.

The warm up and cool down should consist of 25-40% of the total run. 

Example: 6.5 mile workout ( 1.5 to 2.5 mi warm up/cool down)

41fdf0fe-e12b-4aa5-a7c0-abc4c017851c.jpg

1- Alternating Tempo

Warm Up Easy 

Marathon Pace 1 mile

Half marathon pace .5 mile

Marathon Pace 1 mile

Half marathon pace .5 mile

marathon pace 1 mile

Cool down Easy 

How to customize it: add or subtract “Marathon pace/half marathon pace” following the above pattern to hit the mileage you need

2- Progression Runs

Warm Up Easy 

Marathon Pace 2

Half marathon pace 1.5 mile

Threshold Pace 1 mile

Cool Down

How to Customize it: Add additional mileage to each pace using the same logic (most at MP, some at HMP, Least at T)

3- Speed Fartlek

Warm Up Easy 

.25 – 5k pace

.15 easy

.25 – 5k pace

.15 easy

.75 10k pace

.25 easy

.25 @ 5k pace

.15 easy

.75 @ 10k pace

.25 easy

.25 @ 5k pace

.15 easy

.75 @ 10k pace

Cool Down

How to Customize it: Change the interval length and distances, add additional repeats.. Try to keep 5k intervals less than 5 min and 10k intervals less than 10 min

4- Steady State with Surges

Warm Up Easy 

Marathon Pace .5 mi

10 k pace 90 seconds

Marathon Pace .5 mi

10 k pace 90 seconds

Marathon Pace .5 mi

10 k pace 90 seconds

Marathon Pace .75 mi

10 k pace 90 seconds

Marathon Pace .5 mi

10 k pace 90 seconds

Marathon Pace .5 mi

10 k pace 90 seconds

Marathon Pace .5 mi

Cool Down

How to Customize it: Make the marathon pace longer and/or add additional 10k pace repeats

5-Hills

Warm Up Easy 

6% incline Easy (2 min)

1.5% incline Marathon Pace (10 min)

5% incline easy (2 min)

2% incline Marathon pace (10 min)

5% incline easy (2 min)

Recovery jog

4% incline @ 10k pace (90 sec)

2% incline easy (2 min)

4% incline @ 10k pace (90 sec)

2% incline easy (2 min)

4% incline @ 10k pace (90 sec)

2% incline easy (2 min)

Cool Down

How to Customize it: Randomize the workout alternate the inclines and intervals

 

Hope you stay warm & in shape this winter using these treadmill workouts. I am about to go run some easy miles on the treadmill because it’s -20 windchill! Brr!

Screen Shot 2016-01-10 at 7.20.45 AM.png

Advertisements

One thought on “5 Favorite Treadmill Workouts

  1. Thanks for posting this! I can only train at night after my kids are in bed and running at night in sub 20 degrees has been making me constantly sick. I’ve been working in some treadmill runs and this is super helpful. Your insta posts are so inspiring. Make more videos and keep up the great work!!!

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s