Instructions

The treadmill doesn’t have to be dreadmill, even when adverse weather conditions wreak havoc on your run training or when running outside isn’t a viable option.  Treadmill running can be a valuable training tool in maintaining the quality of your key workouts.

To help break up the boredom of stationary running, it is advised to insert variety into your treadmill workouts. Varying the incline and pace of your treadmill runs. Don’t get lazy and just set the pace and leave it.

Long Run Session (1:30 – 2:30hr in duration):

Warm Up: 15-20mins of easy running at 0% incline.

Main Workout Set:

  1. Execute the pre-assigned workout as noted and get a nice fan blowing at you to cool yourself off during these long efforts 
  2. If the workout calls for a long easy “monotonous” run, consider switching things up and vary the pace/incline every 10-15mins or so (pick up a pace a notch) with a short pickup of 1-2mins @1-2% incline to break up the boredom.
  3. Practice your nutrition and fueling strategies to simulate race day.

Cool Down: 2-5km (1-3miles) – 10-30mins of easy running

Purpose

Treadmill Gradient Conversion Table:

  • Pick a desired pace on the 1st/2nd column @0% inline
  • Find the equivalent gradient (%) and the equivalent speed to set on the treadmill by going across the matching row to achieve the desired effort.
Effort KPH / MPH
Km 9.7 10.5 11.3 12.1 12.9 13.7 14.5 15.3 16.1 16.9 17.7 18.5 19.3
Km Mile 6.0 6.5 7.0 7.5 8.0 8.5 9.0 9.5 10.0 10.5 11.0 11.5 12.0
5:47 9:19 2.9 1.9
5:08 8:15 4.8 3.5 2.5
4:36 7:24 6.6 5.2 4.0 3.0 2.2
4:11 6:44 8.4 6.8 5.5 4.4 3.5 2.6
3:51 6:11 10.2 8.5 7.0 5.8 4.7 3.8 3.0 2.3
3:33 5:43 12.1 10.1 8.5 7.2 6.0 5.0 4.1 3.3 2.6 2.0
3:18 5:19 13.9 11.8 10.0 8.5 7.3 6.2 5.2 4.3 3.6 2.9 2.3
3:06 4:59 15.7 13.4 11.5 9.9 8.5 7.3 6.3 5.4 4.6 3.8 3.2 2.6 2.0
2:55 4:42 17.5 15.1 13.0 11.3 9.8 8.5 7.4 6.4 5.5 4.7 4.0 3.4 2.8
2:46 4:27 19.4 16.8 14.5 12.7 11.1 9.7 8.5 7.4 6.5 5.6 4.9 4.2 3.6
2:37 4:13 21.2 18.4 16.0 14.1 12.4 10.9 9.6 8.5 7.5 6.6 5.7 5.0 4.3
2:30 4:01 23.0 20.0 17.5 15.4 13.6 12.1 10.7 9.5 8.5 7.5 6.6 5.8 5.1
2:24 3:51 24.8 21.7 19.0 16.8 14.9 13.2 11.8 10.5 9.4 8.4 7.5 6.6 5.9

Tip

Honing Your Running Form on Treadmill:

Treadmills are a great way to observe your running form and correct any mistakes or tendencies that you have.

  1. Toes & Knees Straight Ahead
    1. To begin, take note of which direction your toes & knees are facing as your foot strikes the ground, and when your lift your knees
    2. You want to be sure that your toes face straight ahead, not doing so can strain your knees.
    3. If this is a challenge for you, cut back your speed and incline and just run at a slow to moderate speed while you get your feet in line.
  2. Run Tall
    1. Running with good posture is the foundation for proper running form. For example, in order to run tall, you need to engage your glutes as you run.
    2. As we get tired, it’s common for runners to slouch, tilt their hips and disengage the glutes.
    3. Squeeze those glutes and run tall especially when you feel totally gassed.
    4. This is especially pronounced when going uphill. The natural tendency is to lean forward and rock our hips back. Staying tall even as you ascend.
    5. It’s all about building muscle memory on good habits, which because we always default to our old habits when fatigue sets in!
  3. Coordinating with your Arm Swing
    1. Keep your arms relaxed and don’t let your arms cross the midline of your body, avoiding the possibility of any twisting action.
    2. Crossing your arms over your midline causes lower back and abdominal issues, as that twisting motion repeated over a long time is strenuous on the muscle groups in your torso.