Even cold-weather running die-hards will have to come inside on occasion due unsafe conditions. Treadmill training through the winter can be monotonous. It seems that every winter, whether I want to or not I am forced onto the treadmill. It takes every ounce of mental and physical strength (and whole lot of Fixer Upper) to keep my body on the treadmill.
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To keep things fresh and to keep myself on track towards spring racing goals I like to incorporate a few key treadmill workouts that not only build fitness but make the time pass quickly.
Ladder
I’ve done this workout on the treadmill and on the track and either way you cut it it’s a tough one. If you’re looking to get a little speed work in run all the intervals at 5K pace or faster, if you’re not in the mood for a speed workout you can simply bump up your speed by .2 mph with each new interval. Start with a mile warm up. Then run 1 mile, run for .25 (400m); run .75, recover .25; run .5, recover for .25; run .25, recovery .25. Take five minutes to jog or walk. Then repeat moving back up the ladder: run .25, recover .25; run .5, recover .25; run .75, recover .25; run 1 mile. Cool down one mile.
Mountain Climb
If you’re missing out on a hill workout this is a great substitute. Warm up for a mile at 0% at a comfortable, easy pace. Then increase incline by 2%. Continue to increase incline by 2% every two minutes until you get to 12%. Run at 12% for two minutes then decrease incline by 2% every two minutes until you get back down to 0% incline. Cool down one mile.
Musical Fartlek
Music is a must on the treadmill, so pump the music up and run a musical fartlek! Warm up for a mile. At the start of a new song increase the speed by .5 mph (if you’re at 6.5 bumped it up to 7.0 mph) run at that speed until the song ends then slow back down to your easy pace. Run easy for the next song. Then with a new song bump up the incline to 3%, run at that incline for the duration of the song. Then run easy on the next song. Repeat for a total of 12 songs.
Minute to Win It
One minute repeats are a great way to increase your foot turnover. After a mile warm up, pick up the pace by 1 mph (if you’re running at 6 mph bump it up to 7 mph for one minute.) Return to your beginning pace for the next minute. Keep alternating back and forth for 20 minutes. Cool down with a mile.
Thrills and Drills
This workout is a great way to incorporate drills into your run time. Run a one mile warm up. Then run 5K pace for .5 mile. Hop off the treadmill and do 100 butt kicks. Hop back on the treadmill (use caution when hoping on and off!) and run another .5 mi at 5K pace. Hop off and do 100 high knees. Hop back another .5 mile at 5K pace. Hop off and do 100 toe taps (you can use the side of the treadmill as a step to tap on). Hop back on for your last .5 at 5K. Then cool down for a mile.
What is your favorite way to make the most of your treadmill time?
-Sarah
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I really do dread having to run on the treadmill, but sometimes it’s inevitable. I start at my easy run pace and bump the speed up by .1 every half mile.
Thats a great way to ease into it!
It’s about that time when I take my workouts from outside to inside unfortunately 🙁 I like hopping on and off the treadmill and doing circuit workouts to make the time go by faster.
I agree! Getting on and off is a great way to mix it up:)
Running on the treadmill doesn’t usually bother me (sure beats running in the freezing cold) but I like the idea of switching things up a bit! Thanks for the ideas
Id take cold and dark over the treadmill anyday, but in New Hampshire the weather can get bad so if its slippery or theresbuckets of snow i have to head inside:)
I have to use a treadmill pretty regularly because I’m home with our boys and the stroller and speed work are not friends! I’d so much prefer to be outside, but it’s a great alternative. I definitely have to get hooked on a show to make it through though! I normally have the distance and speed covered up and go up and down randomly based on feel - it’s always fun to see where I end up at 🙂
Love the random play around with incline and speed, great way to mix it up and a good show is a must!!
I’ve been using the Zombies Run! app. It’s like a video game only while running. You run on missions and at points zombies start to chase you and you have to speed up. You can even hear them getting louder behind you!
Oh my gosh! Haha! Sounds crazy!
I do most of my training on the treadmill in the winter. I’m such a wuss with cold weather running. These are great. I love the one with the drills at the end but at my gym there isn’t a lot of room to do them. I’ll have to figure something out.
Space in the gym can be tough! You could always double up one of the drills that doesnt take up as much room. Good luck with your winter training!
I like the minute to win it idea. When I am forced on the treadmill, I usually do a speed workout, although last year I ended up having to do an 18 miler on it-The Great British Baking show got me through that one. Because the easy access to my water bottle and fuel, I usually do something like, I will take a drink after a mile, then have a jelly bean after a lap…I never use the incline because I am in a pretty hilly area, so I figure if I have to be on the treadmill, it should be a treat.
I once tried to quiz the kids for their spelling words on the mill-I nearly fell off. Scratch “reading”! I also tried watching football; however, I found myself “scrambling” with the running backs and tripping all over the place. Not a good idea if you get too into the game, like I do!!
I was wondering at what point in all the winter layering, and running slower due to snow or whatever is it just better to run on the mill? You know, when conditions slow you down due to wind etc, what is the breaking point where it is just better to go on the mill? (safety is obvious…)
Haha love the quizzing on the mill! I think I break down and use the treadmill more for the cold when it gets mentally tough to tackle it every morning and if there’s a key workout I have to run.
This is awesome Sarah! I will be giving these a go!
Great! Glad they were helpful!
Sonja says
Hi,
I’ve been meaning to buy a treadmill for ages as winters are quite dark around here and I do not like running then on my own in the countryside! I personally dislike tempo runs on the treadmill so these are great tips!! Thank you!
I just wanted to ask you, do you own a treadmill and if so which one? I struggle to decide which one to buy.
Thank you in advance,
Sonja
I have a Nordic track professional:)
Sonja says
Thanks for your reply 😉 I will have a look at these! Oh and have a happy Xmas!!! 🙂