5 Treadmill Training Sessions for Winter

Boost your running fitness over winter with these simple effective treadmill sessions

Do you love the treadmill, or avoid it in favour of the great outdoors? The treadmill isn’t just a rainy-day substitute for outdoor running. Used properly, it can be a legitimate training tool to boost your speed, strength, and fitness.

There’s no better time than winter to use the treadmill. Here are 5 sessions which target different areas of your running training.

 

The Base Builder

Walk and jog for 5 minutes to warm up

Increase the speed to 3-4mph and run for 20 minutes

Lower your pace every minute for a 5-minute total cool down.

Tip: increase the incline and speed every week to keep this challenging

 

Speed Work

Jog for 3 minutes to warm up

Increase the speed to your 5k pace for 2 minutes

Jog/walk for 30 seconds

Increase the speed back up to your 5k pace for 2 minutes

Jog/walk for 30 seconds

Increase the speed back up to your 5k pace for 3 minutes

Cool down with a jog/walk

 

The Pyramid

Jog/walk for 5-10 minutes to warm up

Set the treadmill to your fastest pace (a pace you could not sustain for more than 1 minute outside)

Run for 30 seconds, then jump your feet to the side of the treadmill to rest for 30 seconds (this means you don’t have to fiddle with the controls)

Keep doing this 30/30 ratio, increasing the incline 1% each time

The aim is to reach 15% (in 15 minutes)

If you still have more in the tank after that, bring the incline down 1% each time

Or go straight to a jog/walk cool down!

 

Pace Booster

Jog for 30 seconds/walk for 30 seconds for a total of 6 minutes

Increase the speed of the run section (but continue the 30 second effort/30 second recovery pattern) for the next 6 minutes

If you can go faster, repeat another 6-minute block at a faster pace

Cool down with a 5-minute jog/walk

 

Endurance Work

Jog for 5 minutes to warm up

Run for 2 minutes at your 10k pace, then walk for one minute

Repeat this 3 times

Run for 3 minutes at your 10k pace, then walk for one minute

Repeat this 3 times

Run for 2 minutes at your 10k pace, then walk for one minute

Repeat this 3 times

Jog/walk to cool down

 

The Hill Session

Warm up with a walk, jog, and then to an easy pace

Run at easy pace for 3 minutes

Raise the incline to 2% for 1 minute

Raise the incline to 4% for 1 minute

Lower the incline for a 1-minute recovery jog

Then raise the incline back to 4%, run for 2 minutes, and lower the incline for a 1-minute recovery

Repeat this 2-minute effort/1-minute recovery for 3+ rounds

Jog/walk a cool down