Treadmill Workout

woodwayOh the treadmill, or dreadmill. I have a love hate relationship with the treadmill, but I find it to be a necessary tool in helping me as a runner. I began running mostly on the treadmill as mentioned in previous posts. I started with alternating between running and walking until I was solely running. I trained for my first marathon in 2007 almost entirely on the treadmill. You got it, 15, 17, 19, and multiple 20 milers…on a treadmill. Shoot me. There is absolutely nothing fun about going those distances on a treadmill. However, I have found that the treadmill is a great way for me to get my speedwork in and to shake things up a bit. One of my favorite workouts right now is running at different speeds and inclines, while I read on my iPad (try it, it’s not as hard as it may seem to be, I do my best reading while running) or catching up on the news or a favorite housewife.

I typically will start off with a warm-up run for about half a mile to a mile. I keep my pace slow with only a .5% incline. Here is one of my current treadmill workouts that not only is helping me improve as a runner, but is keeping things fresh.
I do two sets of the following about once a week. If you aren’t ready for six miles, do one set. Doing these change ups will make the workout fly by. Also keep in mind, adjust the speed to what you are comfortable with. My comfortable everyday speed on the treadmill is about 7 mph, so I try to keep that as the median pace. Figure out what your median is and go from there. When you are on the incline circuit, be sure to drop down your pace a bit. There is nothing wrong with pausing between each mile!
Mile 1
1 mile, 6.5 mph, .5% incline
Mile 2
.10 mi, 7.4 mph, .5% incline
.10 mi, 7.2 mph, .5% incline
.10 mi, 7.0 mph, .5% incline
.10 mi, 6.8 mph, .5% incline
.10 mi, 6.6 mph, .5% incline
.10 mi, 7.3 mph, .5% incline
.10 mi, 7.1 mph, .5% incline
.10 mi, 6.9 mph, .5% incline
.10 mi, 6.7 mph, .5% incline
.10 mi, 7.0 mph, .5% incline
Mile 3
.10 mi, 6.8 mph, .5% incline
.10 mi, 6.6 mph, 1.5% incline
.10 mi, 6.6 mph, 2.5% incline
.10 mi, 6.6 mph, 1.5% incline
.10 mi, 6.6 mph, 2.5% incline
.10 mi, 6.6 mph, 3.5% incline
.10 mi, 6.6 mph, 2.5% incline
.10 mi, 6.6 mph, 3.5% incline
.10 mi, 6.6 mph, 4.5% incline
.10 mi, 6.6 mph, 3.5% incline

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