5 Killer Treadmill Workouts to Beat Boredom!

The treadmill aka “dreadmill” is a boring but sometimes necessary evil. Have you ever wondered if treadmill running is the same or better than running outside? Despite conflicting opinions, today we’ll explore scientific research which shows that running on the treadmill can mimic outdoor running pretty closely if you make a few simple adjustments. Then we’ll provide you with 5 challenging treadmill workouts that you can incorporate into your training as well as offer tips to make these indoor runs just a little more tolerable.

#1 “The In-n-Out”
3km warmup, 1.5k at 10-20 seconds slower than 10k pace with 2% incline, 1.5k at marathon pace + 15-20 seconds with 1% incline, 1.5k at 10k pace with 2% incline. 3km cool down

#2 “Faster, Faster, Faster!”
3km warmup, (all at 2% incline) 2 minutes easy, 2 min at 10k pace, 2 min at 5k pace, 2 min at 3k pace, 90 sec walking recovery then repeat 2 to 4 times total depending how you feel, 2km cool down

#3 “Run Like an Egyptian” Pyramid Intervals
15 min warmup, 6 min at MP @ 4% incline, 4 min at HM @ 3% incline, 2 min at 10k pace @ 2% incline, 1 min at 5k pace @ 1% incline, 2-3 minute recovery then go “back up the ladder” to 6 min at MP, 10 min cool down

#4 “Green Eggs & Ham”
5 minute warmup, 90 seconds at 5k pace @ 6% incline, walk 60 seconds at 6% incline, repeat 4-6 times, 3 minutes walking rest then 15 miles at tempo pace at 2% incline, 5 minute cool down

#5 “I’d Rather Be at Brunch”
15 minute warmup, 7 minutes at 2 minutes slower than MP @ 1% incline, 7 minutes at 60 seconds slower than MP @ 2% incline, 7 minutes at 30 seconds slower than MP @ 3% incline, 7 minutes at MP @4% incline, 10 minute cool down

RESOURCES REFERENCED IN THE VIDEO:

“Treadmill vs. Running Outside” article:

The Workouts:

Downhill Training:

source


Tags: , , , , , , , , , , , , , , , , ,

Categorised in:

3 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *