This is a workout for building aerobic strength and endurance, and especially helpful if you plan to compete on a course with runnable climbs. You can do this session at any point in your training plan for marathons or ultramarathons.
Summer is getting ridiculously hot in some parts of the world with frequent rain storms. Logging miles on the “dreadmill” may not be the most exciting form of running, but it’s a nice option to have. Plus, it’s an excellent way to practice patience and the ability to zone out.
Read on if you’re ready to chop wood, carry water, and consistently show up.
Warning! Including warm-up and cool-down, your time on the treadmill can be up to 90 mind-numbing minutes.
The entire session should be run at an easy effort. Your heart rate should not exceed the low end of zone 3 (if you go by a five-zone system) or at a pace you can hold a conversation without much strain.
Although the intensity is low, your patience will be tested. I usually put on a movie, watch League Pass, or catch up on podcasts and start grinding.
Tip: For the uphills, play around with the inclination to keep things interesting. Remember to slow down if you increase the steepness to maintain an easy effort.
A warm-up jog on the treadmill for 5-10 minutes.
I prefer doing dynamic stretching and activation drills before every run if time permits. But since this is not a high-intensity workout, step 2 is optional.
Incline the treadmill to at least 10%. Your pace should be something you can maintain easily throughout the segment.
Feel free to increase or decrease the steepness to avoid boredom but keep it at at least 10%.
Run for 12 minutes.
Reduce the treadmill inclination back to 0% and run 5 minutes.
The key for the flat segments is to avoid slowing down. You should actually be able to speed up and maintain the same perceived effort.
Repeat steps 3 and 4 three times.
Tip: This is a long run, so be sure you have water and sports nutrition prepared.
Cool down for 5-10 minutes.
As mentioned, this treadmill workout suits runners of different fitness levels.
If you schedule this run for later in the training block when you’re in better shape, you can increase the pace on the climb to simulate a moderate-steady effort (you should still be able to speak in short sentences) and float on the flats to recover.
If you’re getting back into training after a break, feel free to shorten the workout and do 2-3 repetitions.