Treadmill exercises are appropriate for runners who either live in areas with harsh winters or for those who are seeking to change the routine of their standard training regimen. Though running on a treadmill may seem a straightforward task, you can utilize many routines to help keep you focused and challenged while training. Armed with a list of varying routines, you can maintain and improve your fitness and remain sharp for the next event.
Pace
This exercise seeks to increase your overall 5K race pace. Start by warming up for 10 minutes. Jog and gradually increase your speed until you've reached 60 percent of your vVO2 maximum. Next, run for five minutes at pace 15 seconds faster than your most recent 5K race pace. If your per-kilometer pace was six minutes, for example, program the treadmill to a pace of 5:45 per kilometer. Afterwards, continue running for at least 10 minutes at a slower pace with the goal of lowering your heart rate to 60 percent. Over the next two months, increase the 5K race pace by one minute each week.
Climbing
This exercise focuses on hill climbing. Begin by running a marathon pace for 90 seconds with the treadmill programmed to a 6 percent grade. Next, recover for one minute by jogging with the treadmill in a flat position. Then program the treadmill to a 7 percent grade and run your marathon pace for one minute. Spend two minutes afterwards in a recovery jog with the treadmill in a flat position. This completes one set. Perform six to 10 sets total. Complete the workout with 10 minute cool down jog, bringing your heart rate down to 60 percent of its maximum.
Lactate Threshold
This exercise aims to increase your lactate threshold and overall speed. Before beginning, program the treadmill to a 1 percent grade. At stage one, begin jogging at 60 percent of your vVO2 maximum for four minutes. For two minutes run a recovery pace two miles per hour slower than your starting pace. Stage two begins with a four-minute run, one mile per hour faster than the stage-one pace. Recover for two minutes, at a pace two miles per hour slower. For stage three, run for four minutes, one mile per hour faster than your stage-two pace. Recover afterwards for two minutes, at a speed two miles per hour slower. Continue in this manner until five stages have been completed.
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