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Treadmill Workouts And Triathlon: Perfect Pace for Your Fastest 10K, Part Four

  • By Liz Hichens
  • Published Jun 8, 2009
  • Updated Feb 19, 2013 at 11:39 AM UTC
Controlled-pace intervals are a great way to test your run fitness. Photo: John Segesta.

Controlled-pace intervals are a great way to improve your run fitness. Photo: John Segesta.

Written by: Lance Watson and Lucy Smith

LifeSport coaches Lance Watson and Lucy Smith provide detailed treadmill workouts aimed at getting you faster in your next 10k.

Working through a set of controlled-pace intervals on the treadmill can be very fun, motivating and encouraging. You receive specific feedback from the treadmill that allows you to gauge your fitness and progression, and it can be encouraging to see just how fast you can run. Knowing that you are specifically training towards running a faster 10K off the bike lends meaning and purpose to your sessions. The treadmill can provide you with the optimal cadence and threshold training to give you confidence that you can run faster this year.

Do these workouts only once per week and take a recovery day after each one.

Workout #1

Warm-up: 15 minutes on the treadmill (TM) at 1-percent grade, HR zone 1.

Strides: 6 x 15 seconds (45 seconds recovery) strides. Set TM at 10 to 20 seconds per mile faster than 10K speed for strides. Aim for high cadence (90) and relaxed but fast running.

Main Set: 15 x 2 minutes (for two minutes) at 10 seconds per mile faster than your goal 10K pace with a 1-percent grade. Record your heart rate at the end of each interval and the end of each recovery period.

Cool-down: 15 minutes of very light jogging on TM or outside.

Workout #2

Warm-up: 15 minutes on the treadmill at 1-percent grade, HR zone 1.

Strides: 4 x 30 seconds strides for 30 seconds. Set TM at your target 10K speed for strides. Count foot strikes for your left or right foot for 30 seconds. Calculate cadence. Aim for 90 and relaxed but fast running.

Main Set: 20 x 1:30 (for 1 minute) at 10 seconds per mile faster than your goal 10K pace at a 1-percent grade. Record your heart rate at the end of each interval and the end of each recovery period.

Cool-down: 15 minutes of very light jogging on TM or outside.

Workout #3

Warm-up: 15 minutes on the treadmill at 1-percent grade, HR zone 1.

Strides: 6 x 15 seconds (45 seconds recovery) strides. Set TM at 10 to 20 seconds per mile faster than 10K speed for strides. Aim for high cadence (90) and relaxed but fast running.

Main Set: 30 x 1 minute (for 1 minute) at 10 seconds per mile faster you’re your goal 10K pace at a 1-percent grade. Record your heart rate at the end of each interval and the end of each recovery period.

Cool-down: 15 minutes of very light jogging on TM or outside.

Workout #4 Warm-up: 15 minutes on the treadmill at 1-percent grade, HR zone 1.

Strides: 6 x 15 seconds (45 seconds recovery) strides. Set TM at 10 to 20 seconds per mile faster than 10K speed for strides. Aim for high cadence (90) and relaxed but fast running.

Main Set: 20 x 1:30 (for 45 seconds) at 10 seconds per mile faster than goal 10K pace at a 1-percent grade. Record your heart rate at the end of each interval and the end of each recovery period.

Cool–down: 15 minutes of very light jogging on TM or outside.

Over the past 20 years, LifeSport coach Lance Watson has coached new triathletes in addition to many Ironman and Olympic champions. He is the official coach of Ironman. LifeSport coach Lucy Smith has coached athletes ranging from beginners to world champions. She is also a two-time world medalist and a 19-time national champion in distance running and multisport. For more information, e-mail Coach@LifeSportCoaching.com or visit Lifesportcoaching.com.

FILED UNDER: Training TAGS: /

Liz Hichens

Liz Hichens

Liz Hichens is the Web Producer of Triathlete.com. She is an Ironman and marathon finisher and fan of all endurance sports.

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