This is a great way article by Lance Watson and Lucy Smith. This is something that I experimented with last year and quite enjoyed it.
Working through a set of controlled-pace intervals on the treadmill can be very fun, motivating and encouraging. You receive specific feedback from the treadmill that allows you to gauge your fitness and progression, and it can be encouraging to see just how fast you can run. Knowing that you are specifically training towards running a faster 10K off the bike lends meaning and purpose to your sessions. The treadmill can provide you with the optimal cadence and threshold training to give you confidence that you can run faster this year.
Do these workouts only once per week and take a recovery day after each one.
Workout #1
Warm-up: 15 minutes on the treadmill (TM) at 1-percent grade, HR zone 1.
Strides: 6 x 15 seconds (45 seconds recovery) strides. Set speed at 10 to 20 seconds per mile faster than 10K speed for strides. Aim for high cadence (90) and relaxed but fast running.
Main Set: 15 x 2 minutes (with two minutes rest) at 5 seconds per mile faster than your goal 10K pace with a 1-percent grade. Record your heart rate at the end of each interval and the end of each recovery period.
Cool-down: 15 minutes of very light jogging on TM or outside.
Workout #2
Warm-up: 15 minutes on the treadmill at 1-percent grade, HR zone 1.
Strides: 4 x 30 seconds strides (30 seconds rest between). Set TM at your target 10K speed for strides. Count foot strikes for your left or right foot for 30 seconds. Calculate cadence. Aim for 90 and relaxed but fast running.
Main Set: 20 x 1:30 (rest for 90s) at 10 seconds per mile faster than your goal 10K pace at a 1-percent grade. Record your heart rate at the end of each interval and the end of each recovery period.
Cool-down: 15 minutes of very light jogging on TM or outside.
Workout #3
Warm-up: 15 minutes on the treadmill at 1-percent grade, HR zone 1.
Strides: 6 x 15 seconds strides (45 seconds recovery). Set TM at 10 to 20 seconds per mile faster than 10K speed for strides. Aim for high cadence (90) and relaxed but fast running.
Main Set: 30 x 1 minute (rest 1 minute) at 10 seconds per mile faster you’re your goal 10K pace at a 1-percent grade. Record your heart rate at the end of each interval and the end of each recovery period.
Cool-down: 15 minutes of very light jogging on TM or outside.
Workout #4 Warm-up: 15 minutes on the treadmill at 1-percent grade, HR zone 1.
Strides: 6 x 15 seconds (45 seconds recovery) strides. Set TM at 10 to 20 seconds per mile faster than 10K speed for strides. Aim for high cadence (90) and relaxed but fast running.
Main Set: 20 x 1:30 (for 45 seconds) at 10 seconds per mile faster than goal 10K pace at a 1-percent grade. Record your heart rate at the end of each interval and the end of each recovery period.
Cool–down: 15 minutes of very light jogging on TM or outside.
This makes me – ALMOST – want to get a treadmill. 2010′s theme: Speed??
What I like about these exercises is there short. There are a lot of people that can zone out on a treadmill for awhile (Tj, Gairns, to name two). Me, it’s just not might thing. I do like that the above workouts are made for 30-40mins which taxes your legs and not so much your brain.
The speeds they run at (10 seconds faster per mile) is a bit extreme. I’d say do 5 tops. Or at least work up to 10. Nothing worse than being flung off the treadmill.