Treadmill training plan

cloudatlas

I know it isn't recommended but if you absolutely had to what training plan is best for solely treadmill running?

tunguska

cloudatlas wrote: »

I know it isn't recommended but if you absolutely had to what training plan is best for solely treadmill running?

The only plan I know of is the one thats in "Daniels running formula"
Some great sessions, I've done a few of them myself. One in particular is my favorite:

4 x 15mins @ T-pace with 3 mins recovery between

T-pace is Threshold pace.

I always use an incline on the treadmill, its like running downhill otherwise. For that session above I use an 8% incline. Although thats as high as I go. I think anywhere between 3 - 8% is a good range and you can get some savage sessions done on the treadmill you just gotta be creative and wear a HR monitor.
Really liked that film by the way

tHE vAGGABOND

McMillian has a bunch of great treadmill sessions [I dont know if they are public, or if I get them as I paid for their pro service?] I have done a couple of them and they are great - here is an example of one I did - note the paces are given, but depend on your goals, what kind of thing your training for etc

Set 1: steady pace 1 minute each at 4, 5 and then 6 percent incline
followed by 2-3 minutes recovery at 0 percent

Set 2: steady pace 1 minute each at 5, 6 and then 7 percent incline
2-3 minutes recovery at 0 percent

Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline
2-3 minutes recovery at 0 percent

Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline
2-3 minutes recovery at 0 percent

Set 5: steady pace 1 minute each @ 6, 5 and 4 percent incline
2-3 minutes recovery @ flat jog

daithi1970

Try mixing up hill intervals and speed intervals-most treadmills nowadays will have decent pre-set routines, or you can devise your own..here's 2 that I use..

1.Set incline to 2.0 throughout..
2. Warm up for 2 mins at 11.5kph
3. 2 mins at 15.5kph
4. 2 mins at 10.0kph
repeat steps 3 and 4 until 20 mins have elapsed..

a variant on this is using speeds of 10.0, 12.5 and 15.5 in 2 min intervals up in speed and back down again, rpt x3.

Try increasing the time spent at the fast speeds,leaving the recovery times as they are:)

hope this helps,

daithi

Clearlier

Same as any other training plan really. Unless you're a sprinter in which case you're doomed!

Seriously, if the only training environment you have is a treadmill then train in it but don't go down the road of thinking that you need to develop your body in a different way. You still need to do a variety of runs at a variety of paces and have a purpose for each run that you do.

If you're using the same treadmill every day then you could arguably use the speed indicator on it to gauge your relative speed. A heart rate monitor and/or feel is probably a better way to judge your effort (but that probably goes for most people off a treadmill too).