Treadmill Workout No. 3: Speed Play
Just because you race 70.3s doesn't mean you can't benefit from some speed. "Running short, very fast intervals will increase your lactate tolerance and trains an energy system the average triathlete rarely trains," Stover says.
- 10 to 20 minutes warm up
- Run 30 seconds very fast (think: your mile race pace or faster), followed by 3 minutes easy recovery
- Repeat 6 to 10 times.
- 10 to 20 minutes cool down
Treadmill Workout No. 4: The Boredom Buster
"This is my go-to workout when I only have 30 minutes," says Carrie Jessie, a triathlon coach in San Diego. "It keeps me entertained and if you do it right can be a really great interval workout in a short period of time."
- Warm up for five minutes by starting off walking and gradually increase your speed until you're jogging by the end of the five-minute mark.
- Run 5 minutes at a medium effort (e.g. 6.5 miles per hour pace)
- Recover for 4 minutes at easy effort (e.g. 6.0 mph)
- Increase mile pace by 1 mph (e.g. 7 mph), hold for 4 minutes.
- Recover for 3 minutes at 6.0 mph
- Increase mile pace by 1.5 mph (e.g. 7.5 mph), hold for 3 minutes
- Recover for 2 minutes at 6.0 mph
- Increase mile pace by 2 mph (e.g. 8 mph), hold for 2 minutes
- Recover for 1 minute at 6.0 mph.
- Increase mile pace by 3 mph (e.g. 9 mph), hold for 1 minute.
- 10 minutes cool down
Treadmill Workout No. 5: Quarters
"This is a low-risk, high-reward running workout," says Kori Lyn Malyszek, a trainer at Equinox in Los Angeles. "I always recommend setting your incline to 1.5-2.0 as your lowest point. This most closely resembles the intensity and natural 'pull of the road'."
- 5-minute easy warm up
- Run .25 mile (400 meters) at a very hard, but sustainable effort.
- Decrease to an easy pace and jog the same amount of time it took you to run the 400 meters.
- Repeat 8 to 10 times, trying to beat or maintain your time for each 400.
- 5-minute recovery jog.
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