Heather: It's time to change up your treadmill running. Today,
I have five quick and effective running workouts,
which you can do on a treadmill giving you a huge benefit in a very short space of time.
[music] First of all, you need
to make sure that you've thought about the warm up and the warm down. When it comes to the warm up,
it doesn't need to be really very long at all. It can even just be a brisk walk, but make sure
it’s a minimum of five minutes. If you can run or you want to, then do but just keep it at a nice
steady pace so you're making sure your muscles are nice and warm, and your heart rate has risen so
you're ready to go straight in with those sessions that we've got planned. The same goes for the warm
down. You want to make sure that you unwind, you get your heart rate to come back down in a nice
gradual fashion rather than coming to a dramatic stop, and that will also help you when it comes
to your recovery. [music]
It's a good idea to bump the treadmill up to a 1% incline as that gives you the most realistic
and comparable feel to running outside. It's now time to take a look at these five sessions.
Ideally, at the start, if you're new to running on a treadmill or doing hard work
on a treadmill, I’d stick to just doing one of these per week. If you've been doing this kind
of running for a while, then feel free to make it two but just make sure you spread them out
nicely and have enough rest in between. [music]
This first workout is great for everybody including beginners. It's constantly changing
so it keeps you motivated and very much engaged. You want to start by figuring out a comfortable
baseline pace because this is where we're working from. The interval is going to progress up from
that, but the recovery will come back down to that baseline pace. We're actually going
to be increasing the intervals by 1 kilometer per hour in pace at a time, all the way up to
10 kilometers per hour more than your baseline. Bear that in mind
when you're thinking about that baseline speed. For example,
you might want to start at 5 kilometers per hour and then your top end interval would be at 15 KPH.
Start with one minute at your baseline speed, then one minute at baseline speed plus 1 kilometer per
hour. Back to one minute at your baseline speed, followed by one minute at baseline speed plus 2
kilometers per hour. Back to one minute at your baseline speed, then one minute at baseline speed
plus 3 kilometers per hour. Then continue in this manner until 20 minutes has elapsed and
you have actually added 10 kilometers per hour to the baseline speed, or as best as you can do.
Onto a classic now, the 3-2-1. This is a pretty tough workout. You want to be running
at a good pace, close to your 5K race pace if possible. Then ideally, you actually want
to be increasing the pace and the intensity a fraction on each of the intervals. Starting with
three minutes at your 5K race pace or effort, followed by one minute recovery pace. Now,
two minutes at 5K race pace plus 0.5 kilometers of an hour, then another minute of recovery pace.
Your next one minute at 5K race pace plus a whole kilometer per hour faster,
and then into two minutes recovery pace before repeating the workout once or twice more through.
[music] This is a more unusual one,
but it's pretty fun and it can make you feel like a pro. In actual fact, it's an obsession that the
pros quite often do. After a very good warm up, you want to up the speed on your treadmill once
your feet are standing either side. Up it to something above your 5K pace. It’s going to get
your legs moving really quickly. Once you're happy with the pace the treadmill's reached,
put your hands back on the rails and you're going to lower yourself gently onto the treadmill and
let your legs pick up and find that pace. You're going to run at that pace for your set interval.
Once you’ve finished, hands back on the side, lift your feet up, and put them on the side
of the treadmill. Keep the belt rolling whilst you take your rest, and then the speed is still
ready to go when you come back on. We talk about the ons being the time when you're
actually running on the treadmill, and the off part of this session when you're resting.
Start with five times 30 seconds on followed by 30 seconds off. Put the treadmill back down to a
comfortable running speed for three minutes of easy jog, then five times 20 seconds on
followed by 40 seconds off. Again, put the treadmill back to a comfortable running speed
for three minutes, and finally, back to five times 30 seconds on followed by 30 seconds off.
Now, onto a hill workout for the treadmill. This doubles up as a high intensity interval workout,
as well as working with strength and power. For this, you want to bump your treadmill incline
up to 4% to 5% for the efforts. We're going to do three times 10 seconds at 5K race effort and
above, followed by one minute recovery jog at a 0% incline. Then four times 30 seconds at your 5K
race effort, followed by 2 minutes recovery back down at a 0% incline. Then five times 60 seconds
at 10K race effort, around 80% to 85% of your maximum heart rate, followed by three minutes
recovery jog at a 0% incline. [music]
Following on from the previous hill session, this one is taking it up a little bit higher
but it is going to be a little bit slower. Calling it the Mount Everest challenge,
as you're going to be upping the incline on the treadmill until it probably
maxes out. The good news though, as the incline increases, the pace will actually decrease.
Our first starting point, you want to begin with one minute at 10 kilometers per hour and 1%
incline. Two minutes at 9.5 kilometers per hour and 2% incline. Three minutes
at 9 kilometers per hour, 3% incline. Four minutes, 8.5 kilometers per hour, 4% incline.
Five minutes, 8 kilometers per hour, 5% incline. Six minutes at 7.5 kilometers per hour and
a 6% incline. Seven minutes at 7 kilometers per hour and a 7% incline. Eight minutes
at 6.5 kilometers per hour and an 8% incline. Nine minutes at just 6 kilometers per hour and then 9%
incline. Finish off with 10 minutes at just 5.5 kilometers per hour but a 10% incline. Of course,
feel free to adjust the speeds to suit you. Or if your treadmill doesn't incline as much as that,
just bump it up in more 0.5% increments and reduce the speed a little less too.
There you go, a nice mix of treadmill workouts for you to go and get your teeth stuck into.
Let us know how you find them, which ones you prefer. Do that in the comments section below.
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