With the onset of winter comes less daylight & tricky footing forcing many athletes to complete their runs on the “dreadmill”. While the treadmill can seem daunting and mentally stale, it is possible to get quality sessions completed with the fun factor in-tact. Here are some guidelines and four treadmill workouts to maximize your winter run training while embracing the time indoors.
Helpful Tips
Set the treadmill at 1% grade for all runs aside from any specific hill reps. This will ensure you are running closer to the feel of running outdoors.
Always have a towel and bottle with water or electrolyte drink on hand with increased sweat rate.
Use of a small fan may help keep you cooler and more comfortable and be sure you have good ventilation.
Don’t “race” your neighbor. Stick to your specific workout and don’t worry about what speed or grade the person next to you is running.
Include some light stretching after WU and a few minutes of easy walking before you get off the treadmill to re-establish your equilibrium/balance.
*These treadmill sessions are for those that have a solid running base. To avoid injury, these sessions are not for new runners.
' = minutes " = seconds z5HR = Heart Rate Zone 5, see HR chart.
Training Sessions
#1 - Buffer Buffs Hill Reps
WU: 15’ easy jogging w/4x20’’ bursts and 40’’ easy for recovery at the end.
45’’ hard z3-4HR/5k effort at 4-6% grade. Get off treadmill and do 5 squat jumps.
15’’ sprint z5HR at 4-6% grade. Get off treadmill and do 20 high knee skips.
45’’ moderate z2-3HR/half marathon effort at 4-6% grade. Get off treadmill and do 10 push-ups.
45’’ fast uphill z3HR/10k effort at 4-6% grade. Get off treadmill and do 10 split squat jumps.
45’’ moderate z2-3HR/half marathon effort at 1% grade. Get off treadmill and do 10 double leg hops.
1:30 fast z3HR/10k effort at 1% grade.
Rest 2-3’ walking/standing on edge of treadmill. Repeat pattern 3-4 times.
CD: 10’ easy jogging with final 2-3’ walking. = ~ 40 minutes
#2 – Split Tempo Run
WU: 15’ easy jogging.
10’ HRz2/RPE 3-5.
5’ HRz3/RPE 6-8.
2’ HRz1/RPE 1-2.
5’ HR z3/RPE 6-8.
CD: 10-20’ easy. = ~45-55 minutes
#3 – Ramp Ups
WU: 15-20’ building effort to top of z2HR/RPE 3-5.
Starting at the speed where you ended your WU, increase treadmill speed by .5 every ¼ mile until you max out.
Note that speed and then run 5’ easy.
Complete 4-6x45’’ intervals at your max. Recovery is 1’ easy jogging.
CD: easy jogging for duration of time. = ~30-45 minutes
#4 – 1’ Efforts + 1k
WU: 10-15’ easy with 4x20’’ bursts and 40’’ easy jogging for recovery.
2-4x(1’ moderate/RPE 3-7 w/30’’ rest after each. Include 1k at 5-10k pace after #4 of each set).
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Embracing the Treadmill
Here are some guidelines and four treadmill workouts to maximize your winter run training while embracing the time indoors.
By Coach Brad Seng
D3 Multisport.com
With the onset of winter comes less daylight & tricky footing forcing many athletes to complete their runs on the “dreadmill”. While the treadmill can seem daunting and mentally stale, it is possible to get quality sessions completed with the fun factor in-tact. Here are some guidelines and four treadmill workouts to maximize your winter run training while embracing the time indoors.
Helpful Tips
*These treadmill sessions are for those that have a solid running base. To avoid injury, these sessions are not for new runners.
' = minutes
" = seconds
z5HR = Heart Rate Zone 5, see HR chart.
Training Sessions
#1 - Buffer Buffs Hill Reps
= ~ 40 minutes
#2 – Split Tempo Run
= ~45-55 minutes
#3 – Ramp Ups
= ~30-45 minutes
#4 – 1’ Efforts + 1k
= ~ 30-45 minutes
Happy Running!
Brad Seng
Head Coach – University of Colorado Triathlon Team
Coach – D3 Multisport
USAT Level 1 Certified Coach
Certified Sports Nutritionist
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