After watching a funny treadmill video on posted by triathlonobsession I decided to let you in on a couple of my favourite techniques to make the time fly on a treadmill.
While I always prefer to run outside if possible, there is often snow or ice on the ground for many of us during the winter months and treadmills provide a safe alternative for speedwork or other running drills. Here are a couple of my favourites…..
Start these sets after an easy 10 minute warm up;
Raise your speed to a comfortable pace and then increase the speed every 2 mins until you reach your race pace.
For me I would start this at 12.5km/h and increase it by 1km/h to 16km/h, and then reduce it again at the same intervals. This could then be repeated, and then hey presto – an hour has flown by!
A modification on this could be to push to faster than race pace (eg. for me up to 17km/h, and then reduce the treadmill speed to a jog/walk and then start building from the start again.
Repeat the above, but instead of increasing speed, increase incline or even mix up a bit of both. This provides a very challenging workout and when it gets too much you can start reducing it again and once again, hey presto – another hour has flown by!
I try to limit indoor running to once a week for my sanity, but these ideas provide a basis for my winter running training especially when I can’t get outside.
Give them a try!