The winter time can be a rough time of year in Minnesota for outdoor runners. Some might continue on there outdoor runs and beat the cold, but many of us decide to use the treadmill for more workouts during the winter time. Treadmill workouts can be SO boring! How can you make indoor running that much more enjoyable?? Here is one of my favorite workouts on the treadmill, and keeps me from getting bored especially on my longer mileage days.
Here is my typical workout but of course adapt it to your training zones & current paces...
2 mile warm up - 7.5mph-9.9mph
Start - 9.1mph 0.5% incline for 2 minutes - 9.1mph 1% incline 2 minutes
9.2mph 0.5% incline for 2 minutes - 9.2mph 1% incline 2 minutes
9.3mph 0.5% incline for 2 minutes - 9.3mph 1% incline 2 minutes
etc... etc...
End - 10mph 0.5% incline 2 minutes - 10mph 1% incline 2 minutes
2 mile Cool Down
Total run - 10-11 miles
For someone else doing this workout, if those are not your current paces, start at the low end of your zone 1 (or an easy run pace) and build up to the top of your zone 2 (or a slightly harder pace, but a pace that you can still hold until the end of the workout) by changing the pace and incline every 2 minutes. Also you can go higher on your inclines - 1%, 2% etc. For me it's a nice mental break every 2 minutes because it slightly changes the workout. Also start with your typical warm up and end with a nice and easy cool down.
TRY IT! I think you will like a change of pace on the treadmill especially if you are not a treadmill runner!
Feel free to comment or post any of your treadmill running ideas!!!
Happy Indoor Running :)
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