My Top 4 Treadmill Workouts
By Greg McMillan, M.S.
For
those of us who experience significant snowfall during winters, and who
don't want to convert to snowshoes, winter signals the return to the
treadmill. Treadmill training doesn't have to be mind-numbing though. A
repertoire of creative workouts can allow you to both have fun and
significantly increase your fitness through the winter.
Overland vs. Treadmill Running
In
treadmill running you don't have to overcome wind resistance since you
stay in the same spot. As a result, you need to set the treadmill to 1
percent incline (unless doing hill repeats) to approximate the 7 percent
energy cost you usually use to overcome air resistance. Second, in
treadmill running, the ground runs out from underneath you instead of
you pushing against the ground to propel yourself over it. As a result,
the biomechanics are slightly different. Also, since there are no curves
or undulations in the surface of the treadmill belt, your footplant is
exactly the same nearly every stride. Take care when starting treadmill
running to let your body adjust to the different demands. You need to
gradually introduce treadmill running to your winter routine, and it's a
good idea to do some preparatory easy treadmill runs before you do
treadmill training.
Workout: Six/Sevens
1 Set: 90 seconds @ 6 percent grade and marathon pace
1-minute recovery @ flat jog
1 minute @ 7 percent grade and marathon pace
2-minute recovery @ flat jog
Do 6-10 sets.
Workout
No. 1 comes from masters ace and long-time coach Gary Silver, who lives
and trains in flat Florida. "This is a great hill program on a
treadmill. You want to run the hill at your 5K race effort, which, in
this workout, occurs at just slightly faster than your marathon pace.
Increase the incline simultaneously with the speed -- do not start your
clock until the treadmill is at 6 percent and the speed has increased to
marathon pace. I suggest four to six sets the first week's workout,
then six to eight, then eight to 10. If you were to do this hill workout
leading into the Boston Marathon, I think you might even say that the
Boston course is flat!"
Workout: Faster, Faster
1 Set: 400m @ easy run pace
400m @ 15K (tempo) pace
400m @ 3-5K race pace
Do 4 sets.
Workout
No. 2 comes from Illinois coach Bill Mitsos, whose daughter, Janna, is a
three-time all-state cross country runner and was third at her state
meet as a sophomore. "I used this workout with Janna, and it worked very
well. Running the set four times gave her three miles of faster and
faster running. This workout isn't too boring because of the pace
changes. She did the workout once every couple weeks, and then she raced
great. I also noticed during the race she was changing gears easily."
Workout: The Pyramid
Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline
2-3 minutes recovery @ flat jog
Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline
2-3 minutes recovery @ flat jog
Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline
2-3 minutes recovery @ flat jog
Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline
2-3 minutes recovery @ flat jog
Set 5: steady pace 1 minute each @ 6, 5 and 4 percent incline
2-3 minutes recovery @ flat jog
This
fun workout comes from competitive masters runner Melissa Trunnell,
who, despite living in Southern California, hits the treadmill for a fun
diversion from her normal routine and when traveling for work. The
usual warm-up and cool-down sandwich the workout.
Workout: The Lab Rat
Stage 1: 4 minutes @ easy run pace
lower speed 2 mph for 2-minute recovery
Stage 2: 4 minutes @ stage 1 pace + 1 mph
lower speed 2 mph for 2-minute recovery
Stage 3: 4 minutes @ stage 2 pace + 1 mph
lower speed 2 mph for 2-minute recovery
Stage 4: 4 minutes @ stage 3 pace + 1 mph
lower speed 2 mph for 2-minute recovery
Stage 5: 4 minutes @ stage 4 pace + 1 mph
lower speed 2 mph for 2-minute recovery
This
fun lactate threshold workout comes directly from the research project I
worked on in graduate school. The incline remains at 1 percent
throughout the workout. If your first stage is run at 7.5 mph (8 minutes
per mile pace) then your next stages will be 8.5 mph (7:04 pace), 9.5
(6:19 pace), 10.5 (5:43 pace), and 11.5 (5:13 pace). The workout gets
increasingly tough, and the last stage is very hard (and optional as you
build up). After performing this workout once, you'll find your best
speeds for future workouts.
This article appeared in the Jan/Feb 2009 issue of Running Times magazine.
See more at http://www.mcmillanrunning.com/