Every runner should consider a treadmill as a useful training tool. A treadmill is ideal to use during the colder months and as a way to vary your running routine. Training regimens can be designed to specifically focus on speed, endurance or strength as well as on hills, flats or a combination of both. If your priorities lie within racing one distance--a 10K, for example--treadmill workouts are similarly valuable.
Rolling Hills
This six-mile exercise seeks to increase your skill in running through rolling hills. Begin by bringing your heart rate up to 60 percent of its VO2 max while jogging. Your VO2 max refers to the maximum possible oxygen volume that can be used during one minute of your highest level of exertion. Run throughout this exercise at 30 seconds slower than your 10K pace. Program the treadmill to a 2 percent incline and run one mile. Set the incline to 5 percent and run a mile. Lower back down to 2 percent and run a half-mile. Increase to 8 percent and run a half-mile. Lower to 2 percent and run a half-mile. Next, increase the incline to 5 percent and run for one mile. Run a half-mile at 2 percent, then increase to 8 percent and run another half-mile. Finally, lower the incline to 2 percent and run a half-mile.
Intervals
This interval exercise is designed with 10K runners in mind who need to incorporate a strategy of surging into their racing. Start by setting the incline to 1 percent and jogging until you've reached 60 percent of your VO2 max. The exercise begins with a 10-minute run. Run at your standard 10K pace. Without stopping, recover while jogging for the next four minutes--aim to lower your heart rate to 60 percent. Again without stopping, run for an additional 10 minutes at your 10K race pace. Recover while jogging for the next four minutes. Finish up by jogging slowly for 10 minutes, jogging slightly slower every two minutes.
Lactate Threshold
This exercise seeks to increase your lactate threshold level. Before starting, be sure to warm up first with a combination of stretching and a 10-minute jog. Aim to elevate your heart to 60 percent of your VO2 max. Program the treadmill to a 1 percent incline. Run eight, one-minute runs at 95 percent of your VO2 max--almost a full sprint. In between each one-minute run, recover by jogging for two minutes at a slow jogging pace.
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