Perhaps.
But treadmill running has its converts and its benefits. In
fact, the predictability of treadmill running may also be its
greatest virtue. The reliable roll of the belt, the comfortable
indoor temperature and the safety and security of a well-lit
surface certainly beat icy roads, arctic blasts and dark, treacherous
footing.
Plus,
"predictable" doesn't have to mean boring. With a
little imagination, you can design treadmill workouts more variable
and more precise than those you do on a road or track. Lastly,
a modern, motorized treadmill lets you control pace and hills,
and you can use this control to create workouts specifically
targeted to improving your running.
Below
are four treadmill workouts that will make you a stronger, faster
runner. Each of them takes less than an hour, so they're easy
to fit into your schedule. When running these treadmill workouts,
keep two points in mind: (1) don't do more than two of the workouts
per week (the rest of the time, just run easily); and (2) set
your treadmill's elevation at 1 degree. This compensates for
the lack of air resistance in treadmill running and makes your
speeds roughly equivalent to similar speeds outdoors.
1. The Speed Demon. Run easily for 10 minutes, then set the treadmill at a speed
about 20 seconds per mile faster than your best recent 5-K pace.
Run three 3-minute repeats at this speed, alternating with 3
minutes of very slow jogging. After completing a set of three
repeats and recovery jogs, rest for 5 minutes by jogging. Then
run a second set of three repeats and recovery jogs. When finished,
run easily for 5 minutes to cool down.
2. The Progression. Begin with a 10-minute warm-up, and then set your treadmill
at a speed about 15 seconds per mile faster than your best recent
5-K pace (this new pace becomes your 5-K goal pace). For your
first treadmill workout at this pace, run continuously for 5
minutes. Finish the workout with 10 to 20 minutes of easy cool-down
running. For each of the next 10 weeks, run the same workout
but increase the time you spend at your goal pace by 1 minute
per week. At the end of 10 weeks, you should be able to run
a 5-K race at your goal pace.
3. Indoor Hills. Warm up for 10 minutes, then set the treadmill at your approximate
marathon pace. (If you've never run a marathon, estimate your
marathon time by multiplying your typical 10-K time by 4.65.)
With the treadmill elevated 1 degree, run for 2 minutes at marathon
pace, then elevate the incline to 2 degrees and run for 2 minutes.
Next return to 1 degree for 2 minutes, but then climb to 3 degrees
for 2 minutes.
Continue
in this manner, raising the grade on every other 2-minute repeat
until you've reached 7 degrees (the inclination pattern is 1-2-1-3-1-4-1-5-1-6-1-7).
If you feel exhausted before you reach 7 degrees, stop, and
don't let it worry you. Try the workout several more times and
you'll develop the ability to handle the hills. Finish the workout
by running an easy 8- to 10-minute cool down.
4. The Broderick Crawford. This workout gets its name from its "10-4"
pattern, a familiar phrase to fans of the old Highway Patrol
TV series. Begin by warming up for 10 minutes, then run for
10 minutes at your current 10-K race pace. Jog very easily for
4 minutes to recover, then surge again for 10 minutes at your
10-K tempo. Recover for 4 minutes, and complete the workout
with 10 minutes of easy cool-down running.
By
regularly running treadmill workouts like these, you can develop
a better sense of pace, increase your running economy and learn
to deal with hills more efficiently. Best of all, come spring,
you'll be ready to set some new PRs. For
more ways to set a PR visit Runner’s World magazine online at
www.runnersworld.com.
