Race training on a treadmill is not the same as training in race-day conditions on the trail or the track. While this may not be the ideal situation for many runners, it does have its benefits and can even have advantages over running outdoors. Obviously, this is a better option over running in inclement weather or locations that are not runner-friendly. However, treadmill training has other advantages as well.
Trade-offs
Pounding the pavement may seem like a more authentic way to train, but what the treadmill lacks in scenery and atmosphere it gains in other areas. Running on the treadmill is an excellent opportunity to crunch numbers. An accurate machine will tell you how far you've run, how long it took, how fast you ran each mile, what percent your inclines were, what your heart rate was and how many calories you burned. This information is incredibly useful in training and not as easy to obtain when running the trails. This is a great opportunity to run intense workouts that require specific mileage or time.
Timed Ladder Workout
One effective use of treadmill time is the ladder workout. This works well if you have a limited window for running. Start by warming up with a 10- to 15-minute jog. Then, run four minutes at half-marathon pace. Jog one minute. Run three minutes at your 10K pace. Jog a minute. Run two minutes at your 5K pace. Jog a minute. Run one minute all out. Jog a minute, then come back down the ladder in the same fashion. Cool down with at least five minutes of jogging. This will take 40 minutes.
Mile Repeats
Start by jogging 10 minutes to warm up. Then run three sets of one mile at your goal race pace followed by a three-minute jog. For example, if you're training for a 5K and want to run an eight-minute mile on race day, each of the miles in this workout should be run at an eight-minute pace. In the early stages of training, you might consider starting with one mile at race pace, working up to three over time.
Hill Repeats
One advantage of a treadmill is that most models have quality hill features. Hill repeats are integral to any training program, and it can be tricky to find good hills in a safe place to run. Some treadmills have hill programs that work well, but in the absence of such a program, simply adjust the incline as you run. One effective hill workout is to run a steep incline for a minute, attempting to cover more "ground" each time. Decrease the incline and jog for two minutes between each climb.
Tips and Tricks
A common complaint about treadmill running is that it can be monotonous. Using workouts similar to those already detailed will help pass the time quickly. A treadmill that faces a window with interesting scenery also helps. Try to avoid TV, as this can distract you from focusing on your run. Also remember that the motion of a treadmill is actually helping you run. Run each workout on a slight incline (about 2 percent) in order to counteract the assistance. On days that are very cold or very warm, the treadmill is a great tool for warming up in a controlled environment before heading out and cooling down upon return.
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