Treadmill Run

When I first started running, back in high school when I gave up swimming, I was all about the treadmill.  Somehow I was able to stay on it for an hour, without a second thought of how b o r i n g it was!

Then I transitioned to the great outdoors, and now I always find myself running next to a scenic and large body of water.

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Yet sometimes now I’ll find myself opting for the treadmill vs. running outside.  This usually has to do with the weather (too cold) and/or daylight savings (too dark).  The treadmill is also good for integrating some diversity into your running.  For example, it’s much easier for me to do a sprint workout on the treadmill versus motivating myself to put some speed into my (outdoor) step.

Here is a good treadmill workout that integrates two things that you most likely won’t do on your own (sprints and hills).  Roughly a 45 minute long workout.
Warm up with 3 minute jog (or however long to get your body feeling good).

Round 1 (Set at 1% incline):
30 sec on 8.7 mph
15 sec off (step on the sides of the treadmill)
45 sec on 8.7 mph
15 sec off
1 min on 8.7 mph
15 sec off
1:15 min on 8.7 mph
15 sec off
1:30 min on 9.0mph
15 sec off

Round 2 (Set at 1% incline):
30 sec on 9.2 mph
15 sec off
45 sec on 9.2 mph
15 sec off
1 min on 9.2 mph
15 sec off
1:15 min on 9.2 mph
15 sec off
1:30 min on 9.5mph
15 sec off

Walk 3 minutes at 4mph at 4% incline

Round 3 (Set at 4% incline):
30 sec on 8mph
15 sec off
45 sec on 8mph
15 sec off
1 min on 8mph
15 sec off
1:15 min on 8mph
15 sec off
1:30 min on 8mph
15 sec off

Round 4 (Set at 4% incline):
30 sec on 7mph
15 sec off
45 sec on 7mph
15 sec off
1 min on 7mph
15 sec off
1:15 min on 7mph
15 sec off
1:30 min on 6.8mph (give yourself a break!)
15 sec off

Cool down with a 1 mile jog around 7-7.5mph.  Speeds can vary based on your level.  But overall I think this is an effective way to introduce your body to different variables you might not be experiencing on your everyday runs.

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