This speed training I picked up from the Internet, most likely this Runner’s World article. It’s on the Treadmill, which I know most people dread, but I actually enjoy. I don’t enjoy mind-numbingly long runs on it, but I do enjoy using it for interval and incline training–short fun sessions. I don’t know what this workout is really called, but I put Treadmill Incline on my training tracking spreadsheet.
My little workout corner. Landice treadmill at a 10% incline.
This one I just started doing and haven’t even put on my training plan yet, but I’ll run upstairs and bust out a session on a break from work or after work (yes, I work at home. yes, my treadmill is on the second floor). Before I picked my plan back up a couple weeks ago, I did this when I just didn’t feel like running outdoors or when I didn’t have time for a longer run. Now that the off season is over, I will work this in on speed days or maybe even on a cross training day along with a dynamic workout and foam rolling session.
The reason why I love this speed workout is because it’s rough on the lungs but easy on the body, so I can do this on the treadmill, shower, get dressed, and be standing in heels at a fundraiser an hour later. Since I ran my first half this season with only two recent long runs under my belt, I could actually feel how this hill circuit kept my endurance going during the race. It’s too bad my body revolted!
You’ll need a treadmill with at least a 10% incline. Mine goes to 15% and I’ll set it somewhere between 10 and 15 depending on how I feel that day.
The Runner’s World article suggests some formula for picking your speed. The HillRunner website has a treadmill pace conversion chart, which I actually look at quite a bit. There is also a chart by Dr. Jack Daniels that I’ve seen floating around (who would have guessed Jack Daniel’s would catch my eye). Basically look at your current pace (use your 5k or 10k pace) and chose the corresponding treadmill speed for your incline. So if you normally run a 7 minute mile pace, at 10% incline, you would set your speed at 6.1. That may seem slow to you, but the incline is adding the increased effort, so your actual effort should be about the same as running the 7 minute mile.
For this, I generally pick a speed and adjust it up or down slightly depending on how I feel after the first one or two sprints. With that said, I do a lot of speed work on my treadmill and am familiar with what I am comfortable with at various effort levels, and at various inclines, but for a first-timer, the formula will get you started.
Always do a 3-5 minutes warmup before any speedwork. I’m lazy so I tend to do about 5 minutes of increasing speed walking on the treadmill. And a 3-5 minute walking cool down. But most people probably prefer a slow jog/run.
3-5 minute warm up
Set your Treadmill to at least 10% Incline.
- 30 Seconds On
- 30 Seconds Off (completely off. I jump onto the sides of my treadmills.)
- Repeat 20x
3-5 Minute cool down
While this is my new favorite workout, and I have been doing it more than I should the last couple of months (without varying to something else), the treadmill is always more fun with an incline.
I also have Pyramid interval run I do on the treadmill that plays with the incline. I use this as hill training on rainy days. High intensity speed should equal your 10k pace, low intensity speed should be enough to recover. I do not modify the speed of the high intensity interval during this workout, only the incline. This is not an easy workout, but I find it exhilarating.
- 2 minutes high intensity/2 minutes low intensity no incline
- 1 minute high intensity/1 minute low intensity 3%
- 1 minute high intensity/1 minute low intensity 5%
- 1 minute high intensity/1 minute low intensity 7%
- 1 minute high intensity/1 minute low intensity 10%
- 1 minute high intensity/1 minute low intensity 12%
- 1 minute high intensity/1 minute low intensity 15%
- 1 minute high intensity/1 minute low intensity 12%
- 1 minute high intensity/1 minute low intensity 10%
- 1 minute high intensity/1 minute low intensity 7%
- 1 minute high intensity/1 minute low intensity 5%
- 1 minute high intensity/1 minute low intensity 3%
- 1 minute high intensity/1 minute low intensity 3%
- 2 minutes high intensity/1 minutes low intensity 5%
- 2 minutes high intensity/1 minutes low intensity 7%
- 2 minutes high intensity/1 minutes low intensity 10%
- 2 minutes high intensity/1 minutes low intensity 12%
- 2 minutes high intensity/1 minutes low intensity 15%
- 2 minutes high intensity/1 minutes low intensity 12%
- 2 minutes high intensity/1 minutes low intensity 10%
- 2 minutes high intensity/1 minutes low intensity 7%
- 2 minutes high intensity/1 minutes low intensity 5%
- 2 minutes high intensity/1 minutes low intensity 3%
- Cool Down at 0% Incline 3-5 Minutes
For those you not familiar with HillRunner.com, head over there now and check it out. The site is pretty basic, but the information is amazingly useful. I find myself back there quite a bit as my training intensifies each year. Plus, he offers a email newsletter, coaching, and even an online run club. There is a training log as well, but I haven’t used it.
