How to get the Most out of a Treadmill Workout!
Welcome back to All Things Running with Sonja and Jen. Today Sonja will share her expertise on treadmill running. I know runners either love it or hate it. Personally over the years it has become one of my best training partners. It saw me through countless injuries & recoveries. It was there when my kids were little and I didn’t have a sitter. Then the relationship became more serious after talking with Sonja at one of the USA championships where she described to me how she used it for Tempo runs. Up until that point tempos were a workout that I struggled to finish. Here she shares why it works so well, the science behind it and some sample workouts. Lets get to it.
Using the Treadmill to Build Stamina and Pacing Precision
By: USATF, ACE Certified Coach & Core Health & Fitness Master Trainer: Sonja Friend-Uhl
Years ago, while training for the 2007 Half Marathon World Championships in Budapest, Hungary my coach at the time Dr. Jack Tupper Daniels, prescribed a series of long Steady State runs each week. My Half Marathon race pace at the time was about 5:45 per mile so these runs were to start just over 6:00/mile pace and gradually progress to my Half Marathon race pace of 5:45/mile. The bulk of my training took place during the summer months as the World Champs were in October. Keep in mind I live in South Florida where summer is the equivalent to a steam room! The Steady State runs started out around 4 miles (not including the warm up and cool down) and by the end of my training cycle (12 weeks) would be 10 miles long. I managed the 4 mile Steady States Ok but once I attempted 6 miles and over in the heat I could not hold the pace and my heart rate would soar to over 90% rather quickly. I was getting very frustrated. I talked to Jack about it and he had an easy, simple answer: “Use the treadmill for those runs. It will keep you on pace consistently and allow your heart rate to be in the appropriate zone over the entire workout (which is the most important factor during a steady state run.)” I was worried the work I put in on the treadmill would not transfer over onto the roads in a regular climate but Jack assured me this would not be the case. I trusted his over 50 years of world renown coaching experience and logged many miles on the treadmill that summer for both the tempo runs and the fast finish long runs. The result was my best performance ever at the New Haven 20K in September (the qualifying event for Worlds) with a top 10 finish. I felt SO strong…like I could go forever at that steady state pace. I still use that premise today during the summer months to get in the long Steady State runs or even finish up the last few miles of my long runs so I can finish strong vs. dying slowly from the heat.
Some of you may find that the treadmill is boring and you can hardly stand a 20:00 walk or run on this “path to nowhere” much less an hour or more. I assure you I was of the same mindset before experiencing the benefits of being held to a certain pace for intervals of time in a controlled climate. Time mysteriously goes by very quickly as you focus on form and efficiency & of course awaiting the next rest period or water break! Your body gets into a soothing (even if tiring) rhythm and you don’t feel as drained from the impact had you attempted the same workout outside. *Note: if your pace increases to 6:00/mile or faster, raise the incline to 1-2% to make up for the lack of air resistance and keep the effort similar to what it would feel like running outside over ground.
Here are a few examples of how you can incorporate the treadmill for your workouts when the weather is not cooperative or you need a softer surface, or even to just keep an eye on the kiddos!
Scenario A: “Smooth & Steady”
After an easy 10:00 warm up walk/jog set the treadmill speed to a pace that is approximately 30 seconds slower per mile than your most recent 5k race pace or a perceived effort level of 7-8 on a scale of 1-10. If you prefer to run by heart rate set the speed at an effort that will keep you around 85% of your max HR. Run at this speed focusing on smooth running form, relaxed breathing and practice positive visualization techniques. Novice runners should start with about 20:00 of this Steady State effort while more advanced runners could start with 30:00 and gradually increase it to 45:00 or more over the weeks to come. Finish with a 5-10:00 easy cool down jog/walk and stretch.
Scenario B: “Progression of Pace”
This is a great workout to do on a treadmill because you can be very precise with your incremental increases in speed. Start with an easy 10:00 warm up walk/jog and light stretch. Once back on the treadmill set a goal of how long your Progression will be that day. Novice runners/walkers should start with a 15:00 time goal while more advanced runners/walkers could choose anything up to 60:00. Set the speed at your average comfortable pace and then every 3:00 increase that pace by 2 mph. Your last 3 minutes completed should be at your current 5k race pace or just faster (or a perceived effort level of 9 on a scale of 1-10). Finish with a 5-10:00 cool down jog/walk and stretch.
Scenario C: “Cruise Intervals”
These are long intervals of running (5:00 – 15:00 in duration) that are performed at a pace that is about 20 seconds slower per mile than your current 5k race pace (for many people this is their 10k race pace) , OR at approximately 90% of your max heart rate. For perceived effort use a target of 7 on a scale of 1-10. Warm up with a walk/jog for 15:00 and then stretch. Set the speed to the level appropriate for you and then structure the intervals in one of the following ways:
4-6 x 5:00 at Cruise Interval Pace with 1:00 rests after each.
3 x 10:00 at Cruise Interval Pace with 2:00 rests after each.
15:00 at Cruise Interval Pace followed by a 3:00 rest + 10:00 at Cruise Interval Pace followed by a 2:00 rest + 2 sets of 5:00 at Cruise Interval Pace with a 1:00 rest between.
2 x 20:00 at Cruise Interval Pace with a 4:00 rest in between.
Finish with a 5-10:00 cool down jog/walk and stretch.
Perform one of the above workouts once every 7-10 days for at least 10 weeks and you will develop a better sense of pace, a higher pain threshold and the ability to concentrate and control your mind better than ever!