Interval training on a treadmill is beneficial to runners. Treadmills offer something that is more difficult to monitor when you train outdoors: pace. Regardless of the type of interval training you are doing on the treadmill, the pace you set will always remain the same. This means that even as you fatigue, you will be forced to exert yourself. The treadmill will not slow down for you. Whether for speed, hills or tactical training, interval training on a treadmill can help to make you a better runner.
Speed
This exercise seeks to increase your overall speed at a constant pace. Begin with a 10-minute warm-up jog at 50-percent of your 5 km race pace. Next, run three minutes at a pace that is six seconds faster than your 5 km race pace. Afterward, recover for two minutes while jogging at 50-percent of your 5 km race pace. This is one set. Complete two more sets followed by a 10-minute cool down jog and five minutes of stretching.
Climbing
Complete this exercise to increase your proficiency when climbing hills and offers the added benefit of being easier on your legs as your speed is decreased during hill climbing, hence less damaging impact. Start with a 10-minute warm-up jog at 50 percent of your 10 km race pace. Next, begin the exercise by setting the treadmill incline to four percent. Run for one minute at your 10 km race pace. Afterward, jog for two minutes at 50 percent of your 10 km race pace. Aim for 10 repetitions.
Surges
Perform this exercise to increase your proficiency in dealing with surges from opponents or when breaking away yourself. Warm up by jogging for 10 minutes at 50 percent of your 5 km race pace with the treadmill incline set to 1 percent. Start the exercise by running at your 3 km race pace for 30 seconds followed by a one minute recovery at 50 percent of your 3 km race pace. Note that after each segment you will recover at this pace. Without pause, run 45 seconds at your 3 km race pace, then recover for one minute. Run for 60 seconds at your 3 km race pace and then recover for one minute. Run for 90 seconds at your 3 km race pace before recovering for one minute. Afterwards, lower the duration of each segment by running 60, then 45, followed by 30 second intervals at the same pace followed by a one minute recovery. Cool down afterward with a 10-minute jog at 50 percent of your 10 km race pace.
Member Comments
maximus999 January 5
looks like this web site has turned commercial and just added other links to exercise routines. same articles over and over on here. big dissappointed