5 Treadmill Workouts Perfect for Triathletes

Winter's here, meaning training outside may just not be in the forecast. If freezing temps, slushy streets, and snow storms have you relegated to treadmill training, don't fret.

"Embrace the pros of taking your run workout inside on the treadmill," says Melani Hom, founder of LAAVA Performance, a triathlon training group in Washington D.C. "A treadmill workout is a way to enhance your speed, confidence, and your overall endurance."

Ready to add some treadmill training to your winter workouts? Here, top tri coaches and trainers weigh in with their favorites.

More: 5 Ways for Triathletes to Stay Fit in the Offseason

Treadmill Workout No. 1: The Ladder

"By incorporating intervals, this emulates a track workout and lets you focus on a quality versus quantity workout," Hom says.

  1. 5 minutes running at an easy level (e.g. 9:00/mile).
  2. Increase mile pace by 30 seconds (e.g. 8:30/mile), hold for 3 minutes.
  3. Increase mile pace by 30 seconds (e.g. 8:00/mile), hold for 2 minutes.
  4. Increase mile pace by 30 seconds (e.g. 7:30/mile), hold for 1 minute.
  5. Decrease mile pace by 30 seconds (e.g. 8:00/mile), hold for 2 minutes.
  6. Decrease mile pace by 30 seconds (e.g. 8:30/mile), hold for 3 minutes.
  7. Repeat steps three times.
  8. Cool down

Treadmill Workout No. 2: The Climb

"Running hills has been proven to increase running economy," says Brian Stover of Accelerate 3 Coaching in Tucson, Arizona. "All things equal, a more economical runner is usually a faster runner."

  1. 10 to 20 minutes warm up
  2. Ramp up your pace to a hard effort and your incline to 3 to 4 percent. Run .6 miles followed by .15 mile flat at the same pace (your total distance for each repeat is .75 miles).
  3. Recover for two minutes at an easy pace, then repeat your .75 hard effort 2 to 4 more times for a total of 3 to 5 climbs.
  4. 10-minute cool down

More: 10 Reasons Triathletes Need an Offseason

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