Running With Richelle – Treadmill Runs

If the cold winter and ice covered sidewalks has you moving your runs indoors, give these treadmill workouts a try! I get very bored on the treadmill and have a hard time running more than 5km! However, these interval workouts help me spice things up a bit!

 

Disclaimer: If you haven’t been running hills outdoors or on an incline on the treadmill lately introduce these hill workouts cautiously. Too much too soon with hill training can put a great deal of strain on the Achilles tendons, calves and plantar fascia which can lead to injury.

 

Workout #1: Sprint intervals

1-2km Warmup

3X400m sprints with 200m walk/slow jog between.

2X600m sprints with 400m walk/slow jog between.

2X400m sprints with 200m walk/slow jog between.

1-2km Cool Down

 

Workout #2: Hill repeats

5 minutes jogging warmup.

1 minute at 4% incline, 1 minute at 5%, 1 minute at 6%. 2 minutes at 0%.

1 minute at 5% incline, 1 minute at 6%, 1 minute at 7%. 2 minutes at 0%.

1 minute at 6% incline, 1 minute at 7%, 1 minute at 8%. 2 minutes at 0%.

1 minute at 7% incline, 1 minute at 6%, 1 minute at 5%. 2 minutes at 0%.

1 minute at 6% incline, 1 minute at 5%, 1 minute at 4%. 2 minutes at 0%.

5 minutes jogging cooldown.

 

Workout #3: 10km rolling hills

1km Warmup

3 sets of the following:

500m at 3% incline, 500m at 0%.

500m at 4% incline, 500m at 0%.

500m at 5% incline, 500m at 0%.

 

Workout #4: Hill repeats

Jog 5 minutes to warmup.

Repeat 4-8 times.

90 seconds at 6% incline. 1 minute recovery jog at 0%.

60 seconds at 7% incline. 2 minutes recovery jog at 0%.

 

Give these a try and remember, we’re always here to help with any questions or concerns you may have!

Happy Trails! (or treadmills)