Three Treadmill Specific Workouts to Maximize Performance

Photo Credit: TRiRig

Treadmills have long been used as an alternative to outdoor running during inclement weather and overall convenience. However, treadmill training can be an important regular part of any endurance athletes training program. Holding a consistent pace can be more difficult outside when there is greater potential for distractions and obstacles. Inside, it’s just you and the treadmill. The convenience of a treadmill at home is hard to beat when consistency in training is a key component to improvement. Having a treadmill allows you to easily get into a routine and maximize your fitness. Many of the best endurance athletes in the world use a treadmill during regular training. Whether you are a competitive endurance athlete looking for an edge on your competition or a recreational athlete seeking ways to be more efficient, the workouts below can be used to accomplish your goals. Using a manual treadmill like the TrueForm Runner gives you the advantage of increasing your speed at you own pace. The curve on the TrueForm is so slight and it allows you to maintain a natural constant speed, balance, and rhythm

Hill Workout: Why do it? Hills help you build power and strength that flat running cannot. It is also less impact on your legs and can decrease the chance of a lower-leg injury.

WARM UP

15-minute easy pace (5/10 effort)

Pre Workout Running drills

MAIN SET

4 to 6 sets of 1 minute running @ a 6% grade (8/10 effort) with a 2-minute rest between each set

COOL DOWN

10-minute easy pace cool-down run (5/10 effort)

Fartlek Workout: Why do it? Research shows that Fartlek training can improve maximal oxygen uptake and resting heart rate. In other words, it’s an efficient way to improve your fitness.

WARM UP

15-minute easy pace (5/10 effort)

Pre Workout Running drills

MAIN SET

20-minute run alternating between 3 minutes @ a 7/10 effort and 2 minutes @ a 4/10 effort

COOL DOWN

10-minute easy pace cool-down run (5/10 effort)

Progression Run: Why do it? Progression runs are a good way to get the biggest bang for your buck in one workout. Depending on the length and the intensity of the session, you can improve aerobic capacity, anaerobic capacity and VO2 peak all in one workout session.

WARM UP

15-minute easy pace (5/10 effort)

Pre Workout Running drills

MAIN SET

15 minutes @ a 6/10 effort

10 minutes @ a 7/10 effort

5 minutes @ a 9/10 effort

COOL DOWN

10 minute easy pace cool-down run (5/10 effort)

NOTE: The efforts described in these workouts are based off a rate of perceived effort (RPE) scale of 1-10. One (1) being your walking pace and ten (10) being your all-out sprint pace. Here is a good article on RPE from Triathlete.