Week 4: Exploiting the Treadmill

I love running outdoors. I love the sound of my running shoes against the (usually wet) Vancouver pavement. I love smiling at my fellow joggers as we pass by one another. I love breathing in the smell of the ocean as I run along Marine Drive. I love discovering new places and amazing views on a run that I never knew existed. But sometimes when the rain is really coming down, I just want to stay in the warm, dry indoors. And that is when the treadmill becomes my BFF.

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Image courtesy of Google Images

The treadmill and I have a long-standing relationship. I grew up in Ontario, where we have the little thing called winter. You might have heard of it. It brings along a ton of snow, which makes running outside pretty much impossible, so I did most of my running on a treadmill during the winter months.  Now the treadmill and I have a more on-again off-again thing going on, but I still really enjoy and make the most of our limited time together.
Here’s one of my favourite treadmill workouts. I call it the “butt-kicker”, and you will be sure to see why when you try it out. Remember to do some dynamic stretches and a 5-10 minute warmup before you jump into the workout. You do not want to get an injury with just a couple weeks left until race day!
0:00-2:00 Time to get your blood pumping! Jog at 5.0-6.0 mph at a 3% incline.
2:00-4:00 Increase the incline by 1% every 15 seconds. Speed: 5.5-6.5 mph
4:00-5:00 Sustain your speed and the highest incline you can manage for this minute.
5:00-7:00 Decrease the incline by 1% every 15 seconds. Speed: 5.0-6.0 mph
7:00-8:00 Sprint at 5% incline and 7-8 mph. Give it all you’ve got!
8:00-10:00 Recovery time. Slow jog/walk at 3.5-4.5 mph and 3% incline.
Repeat 3-5 times, and then cool down.
Also, since it is getting closer to race day, you should start incorporating bricks into your workouts (that is, doing one exercise immediately following another) to get your muscles used to the transition. Try doing some intervals on the spin bike for 20-30 minutes before this workout!
Hope you guys enjoy the workout. As per usual, remember to keep us in the loop by adding the #TriDu13 and #TriHard hashtags to your Twitter training updates.

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