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Too Hot to Run Outside?

August 20, 2010

If you’ve been avoiding running because it’s too hot, here are some great treadmill workouts for you from Usually I’m not a huge fan of running on the treadmill because I get bored too quickly but some of these workouts look fun and easy to fit into my schedule.

Tredmill workouts:

Race simulations

If your treadmill doesn’t have your race as a preset course, you can use a race’s elevation map to time your ups and downs on the treadmill to mimic the course. For instance, say you know there’s a killer hill two-thirds of the way into a 10-K you’ve entered. Hit that “up” incline button at the same point in your treadmill run, and get used to the feeling.

Random intervals

Just a little variation in your run helps the time go by much faster. Try a 10-minute warmup, 20 minutes of random intervals, and a 10-minute cooldown.

Speed intervals

Try 3 x 3 minutes at about 10 seconds faster per mile than 5-K pace. (It takes the treadmill a few seconds to reach your interval speed, so start timing the three minutes after you’ve reached that pace.) Give yourself two minutes of easy jogging in between. Add another set every two weeks.

Sitcom tempo run

Start with a 10-minute warmup, and move up to your tempo pace when a Seinfeld rerun begins. Jog during the commercials, and resume the faster pace when the show comes back on. Cool down for five minutes.

Hill repeats

Try one-minute runs up a 4% incline with two minutes of slow, flat jogging in between. Build up to 10 repeats at a 6% incline.


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