Treadmill to Trail - Page 3
DIVERSIFY YOUR WORKOUTS: Incorporate hilly runs, tempo runs, intervals, hill repeats and the all-important long run into your treadmill training. A treadmill luxury: precise pace control, which means no guessing splits or having to adjust pace due to outside factors.
The Long Haul: Three-Mile Hill Climbs
The workout should be completed at a pace that is difficult but sustainable for the entire three-mile repeat.
- Warm-up 15 minutes at 1.5-percent grade
- 1st mile at 4-percent grade
- 2nd mile at 6-percent grade
- 3rd mile at 8-percent grade
- Cool-down 15 minutes at
- 1.5-percent grade
Zero-Drop: Flat Speed Sessions on the Belt
The goal is to run slightly faster than you could on the track because you are running sans any grade or wind resistance. For example, if your hard 800-meter pace is 3:00 outside, aim for 2:55 to 2:57 reps on the treadmill.
- Warm up 15 minutes at a 1.5- or zero-percent grade. With treadmill on a zero-percent grade, run six to 10 x 800 meters hard with a 400-meter recovery jog between each. Cool-down 15 minutes at a 1.5 or zero-percent grade.
- Warm up 15 minutes at a 1.5- or zero-percent grade. With treadmill set to a zero-percent grade, run 10 to 20 x 400 meters hard with a 200-meter recovery jog between each. Cool down 15 minutes at a 1.5- or zero-percent grade.
Caitlin Chock set the National High School 5000-meter record (15:52) in 2004. A runner for life, she now works as a freelance writer and artist (www.caitchock.com).