Post by jetlink on Mar 19, 2008 14:02:22 GMT -5
I have been doing this treadmill workout for the past couple of months and I know its yielded big results w/overall run strength. Anyhow, I'll post it here and if your feeling like a challange then take this workout on - if you think it helps then I'd offer the advice to make this one part of a weekly routine.
The Workout:
Get on the treadmill and plan a 15minute warmup - plan the warmup to finish at a pace equal to your CURRENT 5K pace + 2minutes.....so if your in 8minute per mile pace shape then you'll finish the warmup at 10minute per mile pace........leave the treadmill set at this speed for the entire workout.
Our variable for the workout will be the incline feature - hopefully you warmed up at 1degree setting. So now, we will adjust the degree's every 1minute in the following format....when you finish the ladder you should cooldown and call it a day....cooldown w/ an ez 1mile effort.
Here is the ladder (degrees adjusted to in 1minute intervals)
1-2-1-3-1-4-1-5-1-6-1-7-1-6-1-5-1-4-1-3-1-2-1.....cooldown.
Do this untill the workout gets easily managable and then add another ladder or increase the speed just slightly....like .2mph.
Also, after this becomes managable you can add strides at the end of the run.....
One other variable - much much tougher is to use 1/2 the next grade for recovery intervals......after 2+ months of this workout I was able to do this variable the other day.....it looked like this:
1-2-1.5-3-2-4-2.5-5-3-6-3.5-7-3.5-6-3-5-2.5-4-2-3-1.5-2-1.....then another shorter ladder then strides......
This workout will make you a better/stronger runner.......
Focus points: Make sure your cadence is around the 90 range...that's 90 footstrikes (per foot) per minute.
To run these steep inclines requires leg strength and RELAXATION. Stay upright (hips forward) on the treadmill - don't let it force you back...if it does than the speed or incline is too much.....adjust accordingly. Focus on steady breathing and good turnover .....keep those legs pumping and stay relaxed.
good luck
The Workout:
Get on the treadmill and plan a 15minute warmup - plan the warmup to finish at a pace equal to your CURRENT 5K pace + 2minutes.....so if your in 8minute per mile pace shape then you'll finish the warmup at 10minute per mile pace........leave the treadmill set at this speed for the entire workout.
Our variable for the workout will be the incline feature - hopefully you warmed up at 1degree setting. So now, we will adjust the degree's every 1minute in the following format....when you finish the ladder you should cooldown and call it a day....cooldown w/ an ez 1mile effort.
Here is the ladder (degrees adjusted to in 1minute intervals)
1-2-1-3-1-4-1-5-1-6-1-7-1-6-1-5-1-4-1-3-1-2-1.....cooldown.
Do this untill the workout gets easily managable and then add another ladder or increase the speed just slightly....like .2mph.
Also, after this becomes managable you can add strides at the end of the run.....
One other variable - much much tougher is to use 1/2 the next grade for recovery intervals......after 2+ months of this workout I was able to do this variable the other day.....it looked like this:
1-2-1.5-3-2-4-2.5-5-3-6-3.5-7-3.5-6-3-5-2.5-4-2-3-1.5-2-1.....then another shorter ladder then strides......
This workout will make you a better/stronger runner.......
Focus points: Make sure your cadence is around the 90 range...that's 90 footstrikes (per foot) per minute.
To run these steep inclines requires leg strength and RELAXATION. Stay upright (hips forward) on the treadmill - don't let it force you back...if it does than the speed or incline is too much.....adjust accordingly. Focus on steady breathing and good turnover .....keep those legs pumping and stay relaxed.
good luck
