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)

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!

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