After completing a thorough dynamic warm-up follow this workout:
- Warm-up jog for 10 minutes slowly increasing your speed to a 10k race pace.;
- Perform 7 x 30-second intervals at 5k race pace/30 seconds recovery at a slow run pace;
- Main set: 6 to 10 x 15-second sprints/45 seconds recovery (grab the handles of the treadmill and hop off, then when it's time to repeat grab the handles, get your feet moving first then when you feel comfortable let go of the handles); If you have never done a sprint workout stick to lower repetitions. Start off at a speed you can handle with good form and rhythm but challenges you a bit. Increase the speed as you feel more comfortable to handle higher intensities.
- Cool down with a 10 minute jog allowing the heart rate to settle back down.
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Workout #3: Base Run With Long Hill Runs
This is a lower intensity workout that will build your endurance. The longer duration hill intervals will give you stamina when running hills.
Implement these workouts if you need to improve your running on longer hills and build endurance at the same time. The key is to maintain a low heart rate (stay at conversational pace) during the workout.
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Complete a thorough dynamic warm-up and then follow the workout below:
- Warm up jog for 10 minutes at 1.5 percent incline at your long run race pace;
Main set: 2 x 20-minute aerobic pace, long hill repeats at 5 percent incline. Again, keep the speed moderate. The idea is to stay aerobic, keep the heart rate low and work on your uphill running technique.
- After the first interval, run at your long run race pace for two to three minutes with no incline, then repeat the second interval.
- Cool down with a 5-minute jog with no incline.
Give these treadmill workouts a try to add variety to your program this offseason. Remember, always go at your level, modify the sets and repetitions accordingly and pay attention to your body.
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