Treadmill training should be considered by every serious runner. Though noted primarily as a tool for those who are forced indoors during the winter months, a treadmill offers runners the benefit of a controlled environment where greater rhythm, form, progressions and structure become the priority. Though concerns of boredom are commonly associated with treadmill exercises, a varied and demanding routine can turn the doldrums into a distinct racing advantage.
Musical Intervals
Interval training is an appropriate way to increase runner response to surges during a race, whether you're chasing a breakaway or starting one yourself. This exercise requires music: Each song will determine your pace, and either headphones or music over speakers will work. As the first song begins, set an easy pace with a target of 60 percent of your vVO2 max; this will be your recovery pace. When the next song begins, increase your pace to 80 percent. When the third song begins, assume the recovery pace. During the next song, increase your pace to 85 percent. Resort to your recovery pace afterwards. On the sixth song, increase your pace again to 90 percent of your maximum before dropping down to a recovery pace for the final song. This exercise will take close to 20 minutes on average.
Fast, Faster, Gone
This exercise enhances a runner's ability to increase the tempo and is suitable for racers who are planning a late race sprint to the finish. Run 400 meters at 65 percent of your vVO2 max. Immediately afterwards, run an additional 400 meters at your 15K pace. Without stopping, run another 400 meters at your 3 to 5 kilometer pace, depending on fitness. This concludes the first set. Performing four sets of this exercise will yield about three miles' worth of running.
Mountain Climber
This exercise increases a runner's ability to flourish in hilly terrain. Elevate the treadmill to 1 degree. Warm up for 10 minutes aiming for 60 percent of your vVO2 max. Program the treadmill to your marathon pace: If don't know this pace, multiply your 10K time by 4.65. Run this pace for one minute. Program the incline to 2 degrees next and run for two minutes. Afterwards, drop back down to 1 degree and run for one minute followed by a two-minute run at 3 degrees. Continue in this same pattern until you've reached 7 degrees, always with a one-minute recovery period set at 1 degree in between each climb.
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