Forget running at the same pace for minutes on end: there’s a time and a place for the treadmill and it’s the perfect time to focus on tempo and speed sessions. Maximise your efforts when you’re short on time with these five treadmill sessions.
The Hills Ladder
Warm up then run at your easy pace for 5 minutes at an incline of 1%. Every minute thereafter, increase the incline by 0.5% until fatigue.
The Speed Ladder
Warm up then run at your easy pace for 5 minutes at an incline of 1%. Every minute thereafter, increase your speed by 0.5 until fatigue.
The Tempo Session
If you usually run at 10mph, try running 2mph faster for 3 minutes, then walk for 3 minutes. Repeat 3 times. As you get fitter and see improvements, do one of the following: increase the number of reps, extend the time of the tempo run to 4-5 minutes, or reduce the recovery time between each rep.
The Treadmill Track Workout
Create a playlist of ten songs, and choose three which will be your tempo tracks. Space them out in the playlist so they’re not back to back. Start running at your easy run pace and when a tempo track comes on, dial up the speed on the treadmill 2mph faster than your easy run (eg if you frequently run at 10mph, run at 8mph) until the track ends. Run easy again until the next tempo track starts.
After a 5 minute warm up, start the treadmill at 6-7mph on a 1% incline and run for 60 seconds. Reduce the speed to an easy jog for 60 seconds then dial up the speed by another 0.5mph (so between 6.5 – 7.5mph depending on where you started). Run for 60 seconds then jog for 60 seconds once again to recover. Keep cranking up the speed by 0.5 mph after each recovery jog until you can’t sustain the speed any longer. Run for five minutes at an easy pace to recover.