With Utah being such a winter loving state (especially Park City) I’ve had to opt for some indoor training trail running tips (try saying that 5x fast!). Running on a treadmill or around an indoor track have always been just about 2 of the most boring activities I could find myself doing. Unfortunately, I don’t always have a choice, so I figured I might as well be doing it right if I’m going to be doing it. I found these two great treadmill workouts from Caitlin Chock, a former Professional Nike Runner, at TrailRunnerMag.com
The Long Haul: Three-Mile Hill Climbs
The workout should be completed at a pace that is difficult but sustainable for the entire three-mile repeat.
- Warm-up 15 minutes at 1.5-percent grade
- 1st mile at 4-percent grade
- 2nd mile at 6-percent grade
- 3rd mile at 8-percent grade
- Cool-down 15 minutes at 1.5-percent grade
Zero-Drop: Flat Speed Sessions on the Belt
The goal is to run slightly faster than you could on the track because you are running sans any grade or wind resistance. For example, if your hard 800-meter pace is 3:00 outside, aim for 2:55 to 2:57 reps on the treadmill.
- Warm up 15 minutes at a 1.5- or zero-percent grade. With treadmill on a zero-percent grade, run six to 10 x 800 meters hard with a 400-meter recovery jog between each. Cool-down 15 minutes at a 1.5 or zero-percent grade.
- Warm up 15 minutes at a 1.5- or zero-percent grade. With treadmill set to a zero-percent grade, run 10 to 20 x 400 meters hard with a 200-meter recovery jog between each. Cool down 15 minutes at a 1.5- or zero-percent grade.
Tonight I am going to attempt The Long Haul: Three-Mile Hill Climbs. I’m keeping my fingers crossed that because it’s new and not repetitive I can finish before I die of boredom.
The good news though, is that while I have been off the running trails I’ve been stepping up my snowboarding game on the ski trails. I’d like to think that has kept me in pretty good shape but I guess my run tonight will be a testament to that.
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I did The Long Haul: Three-Mile Hill Climbs as my cardio workout last night. Holy cow are my legs burning today! I ended up having to cut the warm-up and cool-down a little shorter than 15 minutes because of a time constriction, but I think my body is secretly thanking me for that. It’s a cardio workout that I will definitely be keeping in the rotation to get ready to hit the trails this Spring!