It’s winter time again and that usually means a little less time outside and a little more time on the treadmill. Don’t fret, there are many good workouts for runners on a treadmill. Here is one of my favorites to help increase your endurance. Isis hates this one so I know it is effective!
Here’s what you want to do:
- Set the incline to 1.o: As you may know, running on a treadmill is a little easier than running outside. Setting the incline to 1.0 will help simulate the effect of running outside on a flat surface.
- Warm up/Cool down: Run at a pace that is about two minutes slower than your desired race pace. This should be very comfortable and you should easily be able to carry on a conversation.
- Slow Pace: Don’t get too excited. This should about 15 sec. above your goal race pace. For example, if your goal is a 9:45 pace, you should be running at a 10:00 pace.
- Fast Pace: This should be 15 sec. below your goal race pace. Continuing from the example above, you would want to run at a 9:30 pace.
- Always run within your limits: If you find the sequence a little challenging, try reducing the slow/fast pace segments to 6 minutes. As you progress, you can then increase the time back to 8 minutes.
* Also published at the Landice Fitness blog
