Are you tired of the monotony of the treadmill, dreading those seemingly endless runs on a “path to nowhere,” especially when the mileage reaches the 10-12 mile mark? Imagine a controlled climate where time surprisingly flies by as you concentrate on refining your running form and optimizing efficiency. The next water break or rest period becomes a beacon of relief, breaking down the workout into manageable intervals. The treadmill’s rhythmic cadence soothes your body, minimizing the exhaustion often experienced from the heat and impact of outdoor runs.
An indispensable rule for effective treadmill training: Set the incline at 1-2% when your pace exceeds 7:00 per mile. This compensates for the absence of air resistance indoors, ensuring the effort remains equivalent to an outdoor run.
Let’s explore some more innovative ways to integrate the treadmill into your Tempo Runs and Steady State sessions:
Workout #1: “Smooth & Steady”
Workout #2: “Progression Run”
Workout #3: “Cruise Intervals”
Warm up with a 15-minute walk/jog followed by stretching. Set treadmill speed about 20 seconds slower per mile than your 5k pace or at 90% of max heart rate.
Customize your intervals:
For a refreshing spin on your training routine, consider using advanced treadmill coaching programs offered by manufacturers like StarTrac. These programs inject variety and challenge into your workouts, with over 100 different protocols available. After inputting your preferences, the program generates random workouts led by a virtual running coach, complete with instructional videos, stretching routines, and language options. Embrace the treadmill’s potential and reap the rewards!