In these uncertain times we find ourselves many of us are having to find alternative ways of exercising, if you are lucky enough to have a Treadmill at home follow these simple effective treadmill sessions to boost your running fitness.
Used properly, it can be a legitimate training tool to boost your speed, strength, and fitness.
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