There are many advantages of a treadmill run. This means a workout that you might normally do at a track, is instead completed on a treadmill. The second type of workout I like in the last six to eight weeks prior to a key race, is what I call “treadmill track” workouts. Do a treadmill track workout once per week As you gain speedy fitness, you can increase the overall average speed of each run interval. When you begin doing these runs, build speed throughout the 20 seconds. Your total recovery time between each run should be around two minutes, give or take. Do four to eight speedy runs uphill for about 20 seconds (or 20 steps is close enough), then for recovery walk downhill and take a short jogging loop before heading uphill again. You can always cut the run part short and just turn around when 20 seconds is up. Find a nice hill that takes about 20 seconds (or more) to run up. One example workout is to jog to your local park as warm-up. I like hill reps to be done on a soft surface like grass or dirt, if possible. If you want to mix it up and do the hill workout outdoors, do short hill repeats.
That statement can’t be made for threshold, track or long run workouts. What do I mean by “low metabolic cost?” I mean that you could do this workout once per week, year-round, and if done correctly it won’t leave you feeling trashed for days.
This is all accomplished at a low metabolic cost. This workout improves speed by recruiting more muscle fibers (all hill running does this), then turning that into greater leg speed with a flat run at the end of the workout. The first workout I like is the short interval, hilly treadmill session I wrote about awhile back. There are a couple of key workouts that make a difference when aiming to run a faster 10K. More active muscle fibers and leg turnover If you’re one of those people, or if you need to get fast while mostly using a treadmill-this column is for you. I can’t explain why, but some people just can’t get faster with track workouts. Are you frustrated that laps around the track haven’t helped you run a faster 10K? You’re not alone.
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