Even though I am still not running at the moment (I hate you asthma!!), I am always still thinking about running 🙂 Yep running nut job here 🙂
So, I have had to come to terms with the fact that I am probably going to struggle with running outside in this weather so I anticipate a fair amount of my marathon training may have to be done on a treadmill. Soooooo I have been researching treadmill training workouts!
Here are some of the best ones I have found (not necessarily for marathon training but in general):
Do it to get faster
When doing intervals at the track, almost everyone slows down the last few repeats, because they’re fatigued. Morris says, “On the treadmill, you can only slow down when the belt does.”
The Workout: Try 3 x 3 minutes at about 10 seconds faster per mile than 5-K pace. (It takes the treadmill a few seconds to reach your interval speed, so start timing the three minutes after you’ve reached that pace.) Give yourself two minutes of easy jogging in between. Add another set every two weeks.
Inside Scoop: This workout is a killer. But the results will show at your next race.
My current 5K PB is 23:08 (boooo!!!) so this would mean running at approx 7:17 minute miles on the treadmill (lets round it down to 7 minute miles) so 3 minutes at a time of 13.8kmph
I am very excited to try this!
Here are some more 🙂
1. 10K-pace interval run: Warm up at an easy pace for 12 minutes. Then run for five minutes at your goal 10K pace. Do this five times with two minutes of recovery at an easy pace in between. Cool down for 10 minutes at an easy pace.
2. Incline workout: Warm up for 12 minutes at an easy pace. Run three minutes at your 10K goal race pace on a 2 percent incline. Run for two minutes at recovery pace and repeat the intervals eight times. Cool down for 12 minutes.
3. Half marathon pace workout: Warm up for 12 minutes at an easy pace. Then, run for 10 minutes at half marathon race pace on a 1 percent incline. Recover for 3 minutes and then repeat three more times. Cool down for 12 minutes at an easy pace.