Running is a fantastic way to stay fit and healthy, and for many, it’s a passion that drives them to constantly improve their speed and endurance.
Treadmill workouts offer a controlled environment for runners to focus on specific aspects of their training, such as speed and endurance, without the distractions of outdoor elements.
In this article, we’ll explore various budget treadmill workouts designed to help you increase your speed and endurance, along with tips to maximize your training sessions.
Treadmill Workouts for Speed
Interval Training: Interval training is a highly effective method for improving speed. It involves alternating between periods of high-intensity running and periods of rest or low-intensity recovery.
This type of training helps increase your aerobic capacity, allowing you to run faster for longer periods of time.
Sample interval workout for speed:
- Warm-up: 5-10 minutes of easy jogging
- High-intensity interval: 1 minute at 85-90% of your maximum effort
- Recovery interval: 1-2 minutes of easy jogging or walking
- Repeat the high-intensity and recovery intervals for a total of 8-10 rounds
- Cool-down: 5-10 minutes of easy jogging
Hill Sprints: Hill training is another excellent way to build speed, as it forces your muscles to work harder and adapt to the increased resistance.
Treadmill workouts can simulate hill sprints by adjusting the incline.
Sample hill sprint workout on a treadmill:
- Warm-up: 5-10 minutes of easy jogging
- Increase the incline to 4-6% and sprint for 30 seconds at 80-90% of your maximum effort
- Lower the incline and recover for 1-2 minutes with easy jogging or walking
- Repeat the hill sprint and recovery intervals for a total of 8-10 rounds
- Cool-down: 5-10 minutes of easy jogging
Descending Ladder Treadmill Interval Workout: A descending ladder workout involves gradually decreasing the duration of your high-intensity intervals while maintaining the same level of effort.
This type of workout challenges your body to maintain speed as fatigue sets in.
Sample descending ladder workout:
- Warm-up: 5-10 minutes of easy jogging
- High-intensity interval: 5 minutes at 85-90% of your maximum effort
- Recovery interval: 2 minutes of easy jogging or walking
- High-intensity interval: 4 minutes at 85-90% of your maximum effort
- Recovery interval: 2 minutes of easy jogging or walking
- Continue decreasing the high-intensity interval duration by 1 minute until you reach 1 minute
- Cool-down: 5-10 minutes of easy jogging
Treadmill Workouts for Endurance
Pyramid Treadmill Workout: A pyramid workout involves gradually increasing and then decreasing the duration of your high-intensity intervals.
This type of workout helps build endurance by challenging your body to maintain a consistent effort level throughout the session.
Sample pyramid workout for endurance:
- Warm-up: 5-10 minutes of easy jogging
- High-intensity interval: 1 minute at 80-85% of your maximum effort
- Recovery interval: 1 minute of easy jogging or walking
- Increase the high-intensity interval duration by 1 minute and repeat the recovery interval until you reach 5 minutes
- Decrease the high-intensity interval duration by 1 minute and repeat the recovery interval until you reach 1 minute
- Cool-down: 5-10 minutes of easy jogging
Tempo Runs: Tempo runs involve maintaining a challenging but sustainable pace for a set duration.
This type of workout helps improve your lactate threshold, allowing you to run at a faster pace for longer periods of time.
Sample tempo run workout on a treadmill:
- Warm-up: 5-10 minutes of easy jogging
- Tempo run: 20-30 minutes at 80-85% of your maximum effort
- Cool-down: 5-10 minutes of easy jogging
Run/Walk Treadmill Workout: The run/walk method involves alternating between running and walking intervals, allowing you to build endurance without overexerting yourself.
This method is particularly useful for beginners or those recovering from an injury.
Sample run/walk workout for endurance:
- Warm-up: 5 minutes of easy jogging
- Run interval: 5 minutes at a comfortable pace
- Walk interval: 2 minutes at a brisk pace
- Repeat the run and walk intervals for a total of 60 minutes
- Cool-down: 5 minutes of easy jogging
Tips for Maximizing Treadmill Workouts
Proper Warm-up and Cool-down: Warming up and cooling down are essential components of any workout. A proper warm-up prepares your body for the upcoming workout, while a cool-down helps your body recover and reduces the risk of injury.
Gradual Progression and Consistency: Gradually increasing the intensity and duration of your workouts is key to improving your speed and endurance. Consistency is also crucial, as it allows your body to adapt and grow stronger over time.
Incorporating Incline and Varying Speeds: Using the incline and speed settings on your treadmill can help simulate outdoor running conditions and add variety to your workouts. This can help prevent boredom and keep you engaged in your training.
Monitoring Progress and Adjusting Workouts Accordingly: Tracking your progress is essential for staying motivated and ensuring that your workouts are effective. Adjust your workouts as needed to continue challenging your body and making progress toward your goals.
Conclusion
Treadmill workouts offer a convenient and effective way to improve your speed and endurance as a runner. By incorporating a variety of workouts, such as interval training, hill sprints, and tempo runs, you can target different aspects of your running performance.
Remember to warm up and cool down properly, gradually progress your workouts, and monitor your progress to ensure that you’re on track to achieve your goals. Give these under £200 treadmill workouts a try and watch your speed and endurance soar!