treadmill-2Lots of people despised 2016 and some are dreading 2017 even more. I say, don’t dread it – tread it. Treadmill, that is. There are treadmill haters – I however sort of like the contraption. Yes, there are times when a long slow 12 or, worse — 20 mile — run looms and the treadmill is the only option due to temperatures, ice or time of day – then, the treadmill is not really my friend.

However, for runs of 10 miles or fewer – especially if they involve speed and tempo – the treadmill can be sort of a good option. I mean, there’s no shortage of visual entertainment in the gym and televisions galore. It’s also a steady temperature; water and bathrooms are nearby.

Having a plan on the treadmill is the key to making the time fly. Try this for your next run to get over the treadmill hump:

Warm up for 5 to 10 minutes. Start with a  walk or light jog and work yourself up to an easy comfortable pace. Call this your base pace. Choose a consistently flat incline – 0-2 percent, depending on your treadmill and speed.

Do three to four striders – quick accelerations for about 30 seconds alternated with a 30- to 60-second at your easy pace.

Repeat the following sequence 1 to 3 times.

  • Run 1 minute at a pace 1.5 to 2.5 mph faster than your base.
  • Run 1 minute at your base.
  • Run 2 minutes at a pace 1.2 to 2.2 mph faster than your base.
  • Run 2 minutes at your base.
  • Run 3 minutes at a pace 1 to 2 mph faster than your base.
  • Run 3 minutes at your base.
  • Run 4 minutes at a pace .7 to 1.5 mph faster than your base.
  • Run 4 minutes at your base.
  • Run 5 minutes .5 to 1 mph faster than your base.
  • Run 5 minutes at your base to cool down.

If the speed suggestions are too ambitious, be more conservative. Don’t be discouraged…instead, work with what you have and set these as eventual goals.

 

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