I’ve been doing most of my runs outside lately, but when it was 74F with a dew point of 72F and 94% humidity at 5:00 am, I decided it was time to reconnect with my treadmill.
I had time for a long workout, but boredom is a big factor when I’m on the treadmill.
I decided to play with the incline and pace to pass the time.
60 Minute Treadmill Workout
0-5 Walking warm-up: 3.7 mph, 0.5 incline
5-10 Running warm-up: 5.7 mph, 0.5 incline
10-15 Running warm-up: 6.0 mph, 0.5 incline
15-21 Incline intervals at 6.0 mph:
90 sec at 1.0 incline, 30 sec at 0.5 incline
9o sec at 1.5 incline, 30 sec at 0.5 incline
90 sec at 2.0 incline, 30 sec at 0.5 incline
21-25 Speed segment: 3 min at 6.7 mph, 1 min at 6.0 mph
Repeat above for three more times:
25-31 Incline intervals (same as above)
31-35 Speed segment (same as above)
35-41 Incline intervals (same as above)
41-45 Speed segment (same as above)
45-51 Incline intervals (same as above, but at 1.5, 2.0 and 2.5 incline)
51-55 Speed segment (same as above)
55-57 Running cool-down: 5.7 mph, 0.5 incline
57-60 Walking cool-down: 3.5 mph, 1.5 incline
As you can tell from the last incline interval, I decided that the 1.0 incline wasn’t really challenging enough. If/when I do this workout again, I will try to do all of the incline sets at 1.5, 2.0 and 2.5. If that is too hard, I can always shorten the 2.5 incline interval to 60 seconds.
What’s the longest run you’ve ever done on a treadmill?
Do you like to play with incline and pace to pass the time?
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I have to be very careful on a treadmill. It busted my knees a few years back. However, this last week or so I have been using it due to the heat too. Its just too hot out to run.
I can't use the incline, still too hard for me. My longest run was 4 miles last Thursday. I was very proud of myself, but had to stop for 2 minutes. Sunday was the best I did a 5K without stopping in 35:02. I feel like I am getting better and without the heat I don't have that against me.
Oh, I have to be careful on the TM too. I get bored and "play" with the speed and incline and tend to push myself too far. This one was OK because I didn't push either too hard.
It sounds like you definitely are getting better. I think the pay off will come in the fall when the weather gets cooler!
I think "back in the day," my longest run on the TM was 8 miles. That was here in FL training for a half, and being outside for my long run that day just wasn't an option! Totally get the boredom factor on the TM and intervals definitely help pass the time – I like it! 🙂
I haven't been on a treadmill in a long time. The longest I have been one is probably 1 h… so… maybe 6 miles… I'd love to have a treadmill at home; that's the best way, for me, to do speed work! I do love playing with the pace and incline, and if I can be watching people running or biking on TV, even better! 🙂
I can't stand the treadmill, but I know as the weather gets hotter that I'll have to start using it. And it wouldn't hurt to work on my hills and sprints in a regulated environment. My longest treadmill run was five miles while watching Mama Mia. I need something upbeat and entertaining to keep me going or I'll make excuses to stop!
Do you have a TV you can set infront of the treadmill? That's the only way I can tolerate it. My longest I think is 6 on the treadmill.
You inspire me getting 6 miles on the TM. I don't think I could ever! Love the idea of mixing up the speed and incline sections. That's genius!
I wish I had a treadmill. I know I would be more running disciplined if I did, especially on those hot days!
Even though I don't have one, my running trail outside has some of its own steep inclines and hills that get the job done 🙂
When I was using a treadmill a couple of years ago, I would do a huge variety of speeds after a nice warm-up. Sometimes I would start at 6 mph, then bump it up a tenth of a mile to 8 mph or more. Or I'd do 30 second fartleks at crazy high speeds.
I did an hour and a half training run once, watched a movie, and nearly WEPT from boredom!!
As much as I want to cut our cable bill, I view the DVR-equipped TV in my workout space as essential exercise equipment!
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My routine is a 5 minute warm up, then I walk at a 15 degree incline for 55 minutes at 4.3 mph.