Treadmill Workouts

If you are stuck inside this winter, check out a couple ways to use treadmills to your advantage!

1. Hill Workouts
After a 10 minute warm-up, set the treadmill pace at 45 seconds/mile slower than your average 10K pace. Follow the chart for changes in the incline. To make this more difficult, simply increase the pace or the time at different inclines. The beauty of the treadmill is your ability to control pace and incline.

Time Pace Incline
10 min easy 1%
5 min 45 sec/mile slower than 10K pace 2%
3 min 45 sec/mile slower than 10K pace 5%
2 min 45 sec/mile slower than 10K pace 8%
3 min 45 sec/mile slower than 10K pace 5%
2 min 45 sec/mile slower than 10K pace 8%
3 min 45 sec/mile slower than 10K pace 5%
5 min 45 sec/mile slower than 10K pace 2%
10 min easy 1%

2. Fartlek Workout
Another simple way to mix up a normal treadmill run is to simulate a fartlek [basically speed work] using your own music as a cue. For example, every time you hear the chorus during a song, pick up the pace for 30 seconds.

For a few other ideas, check out active.com!

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