Three Treadmill Workouts for Winter

Well, for many of us, it’s starting to be the time where we turn to the treadmill to get in some of our miles because it’s getting cold, icy or just too dark. Hopefully, you are still able to get in most of your mileage outside but for those times when you have to turn to the treadmill, here are three workout ideas to help that time go a little faster!

Before you jump on the treadmill, make sure you still get your dynamic warm up to get your body ready!

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Intervals

Intervals are the one workout I’m taking to the treadmill right now due to ice and darkness. But it does make the time go faster since you are constantly switching back and forth in speed. Right now I’m doing 5K pace intervals which makes for a quick run whiel still pushing myself. Here’s what 5K pace intervals on the treadmill looks like for me:

0.5 mile - easy pace (about 1 minute slower than 5K pace)

0.5 mile - 5K pace

0.5 mile - easy pace (about 1 minute slower than 5K pace)

0.5 mile - 5K pace

0.5 mile - easy pace (about 1 minute slower than 5K pace)

0.5 mile - 5K pace

Hill workout

Changing up the incline is another great way to make the time go by faster! For this workout, I go by time rather than distance to know when to change the incline. This workout should take you about 45 minutes. Don’t be afraid to drop your speed a little when the incline increases, try to keep your effort at a similar level rather than your speed.

5 minute easy at 1% incline

8 minutes at 2%

5 minutes at 5%

2 minutes at 8%

5 minutes at 5%

2 minutes at 8%

5 minutes at 5%

8 minutes at 2%

5 minutes easy at 1%

Fartlek

If you like listening to music on your treadmill runs, this workout for you. Fartlek is just speed play, changing up your speed at irregular intervals. I haven’t done a fartlek workout off the treadmill but it’s a great way to get in treadmill miles. You can choose when you pick up the pace for 30 seconds. Some great, easy to remember point sare everytime a song hits the chorus or even just with each song change, depending on how often you want to mix up your speed.

And if you need more treadmill tips, check out my post on tips for surving a long run on the treadmill, tips for preparing for a treadmill run and tips for beating boredome on the treadmill.



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