Today was my third treadmill workout of the week. Ugh, hate it. I am sure that there are others in my position who for whatever reason--heat, childcare, injury, weather are forced inside for treadmill runs. So I thought I would share some of my workouts.
If only I had such talent on the treadmill.
I know that there are some, like Bruce, who can go for hours on the dreadmill. I am not one of those and just marvel and applaud his --or anyone else's--ability to do it. My limit on the treadmill is an hour, and not a minute more. So I utilize the treadmill for speedwork. I also do not do hills on the treadmill since I get enough of those on every single run I do outside. So here are my workouts:
Negative Split Run: Simple enough. I do this for a 5k most often but occasionally do it for a 10k. I start at 7.5 mph pace and finish running at a 10mph pace. Cool down 1 mile at a 7 mph pace.
Interval Run: My base pace for this is 7.5 mph. I start each mile at 7.5 mph and hold it for a 1/4 mile. Then I increase over the next 1/4 mile to 8mph pace. Then from the half mile to the .75 mile I increase to 8.5 mph. Once I hit the .75 mark I sprint it out as hard as I can. Once it flips to the next mile I start all over at the 7.5 mph pace and then do it all again. I repeat this sequence for anywhere from 4 miles to 7 miles. I suppose this is my take on Yassos.
Dante's Ladders: My base here is 7 mph and I climb the ladder several times for an hour--sometimes I quit at 7 miles and walk out to the end of the hour. The 60 minutes usually yields just under 8 miles if I run the whole time. I start running at 7mph pace and then every 30 seconds bump up until I reach the top of the ladder at 8.5. Then I run back down, again in 30 second variables. The next ladder I go to 9 mph and back down to the 7 mph pace and then back up the third to 8.5 mph and back down.
And here are my workouts this week so far:
Monday: 7 mile interval workout--54 minutes. Walked out to the hour
Tuesday: 10k negative split run--46 minutes--jogged out to 7 miles and then walked to the hour mark. 1/2 mile swim.
Wednesday: Dante's ladders--just shy of 8 miles in an hour. Then practiced a brick on dead legs: 12 mile hill workout on the stationary bike in 33 minutes and then 2 mile run in 14:41--walked it out to 16 minutes. Hard workout and I was drenched. Loved it.
Please post your dreadmill or workouts you have to do at the gym when you can't be outside.