Treadmill Workout: Builds

I am normally not a huge fan of the treadmill; I normally try to avoid it with all my efforts. I would rather lift weights or spin on the bike trainer than run in a gym on a treadmill. Living in Northwestern Ohio, I have had to learn to do workouts on the treadmill to avoid running in the great weather we have here. I have still had to learn to run for a long time on the treadmill, but I have designed some workouts that are taxing enough I can shorten my time on the treadmill. My favorite of these are builds on the treadmill, I can change my distance and time to make it a little more interesting.

Normally in the earlier season I start with:

Warm up of 800 meters on the treadmill

Run at 18 seconds slower than 10 km race pace for 800 meters

Run at 6 seconds faster than last 800 meters for 800 meters

Run at 6 seconds faster than last 800 meters for 800 meters

Run at 6 seconds faster than last 800 meters for 800 meters

Walk at a good pace for 400 meters

Run at 18 seconds slower than 10 km race pace for 400 meters

Run at 6 seconds faster than last 400 meters for 400 meters

Run at 6 seconds faster than last 400 meters for 400 meters

Run at 6 seconds faster than last 400 meters for 400 meters

Walk at a good pace for 400 meters

As these become easier two or three weeks later, I double the distance of each build with the same pace.

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