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Three Running Workouts For The Treadmill

  • By Triathlete.com
  • Published Feb 24, 2012
  • Updated Mar 4, 2014 at 12:16 PM UTC

Workout No. 1

Warm-up: eight minutes easy followed by 4×20 seconds at 5K pace or slightly faster.

Main set: 12×1 minute, alternating at a 4 percent grade, a 4.5 percent grade and a 5 percent grade.

The interval at 4 percent should be moderate, the effort at 4.5 percent should be moderately hard, and the interval at 5 percent should be hard. Try to run faster with each set of three.

Take one minute of rest in between each interval.

Cool-down: 10 minutes easy.

—Mike Ricci, head coach, University of Colorado at Boulder Triathlon Team

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FILED UNDER: Run / Training TAGS: / / / /

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