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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