The treadmill can be VERY boring. But Lately I have found it to be the only way I can get a run in. Josh leaves for work at 7:30, like just a few minutes after sunrise, and doesn’t get home until after the sun has set or close to it. I’m not comfortable running alone in the dark and Leif refuses to go for long luxurious runs in the stroller these days. In order to get the exercise I need, I have been going to the gym at 5:30 AM to run on the treadmill. On Monday and Tuesday, I watch lectures for IIN (Institute for Integrative Nutrition). My brain is most open and creative while I’m running so it actually works out quite nicely. I get my school work done and get a run in before the sun comes up. But what to do on my other runs? While I still try to get outside when possible, the treadmill is becoming a major part of my training. Here are some things I do to keep it interesting.
Build up– starting with a walk and building up to about an 8 minute mile.
Mile 2-5 (or 6 o 7): .
.25 at 6:15-7:00 min mile
.25 miles 7:30
.25 mile at 7:30 with a 2-4% incline
.25 mile at 7:30 (flat)
Gradually slow down every .25 mile to end at 8 min mile
The Gradual Build Up
Gradual Build Up starting with a walk and building up to 8 minute/mile
Mile 2-5,7, or 7
Speed up one or two notches for every .1 miles starting at 7:30 min/mile
return to 7:30 min/mile
Feel free to throw in some inclines as well
Gradually slow down to 8 minute mile
All speeds can be adjusted to your fitness levels! Go get’em!