The Art of Treadmill Running

fivemiles
fivemiles Posts: 14
edited September 27 in Fitness and Exercise
Building up endurance on a treadmill through a plan. The following has worked for me:

Base Speed: At the start, I used a base speed, for example, if you are just starting out, it can be 3.0 and then you increase it by 0.1 every week.

High Speed: This is the speed that you will use which will be fastest for that day, the higher side of the interval. For starters, say 3.5 and again, you increase it by 0.1 every week.

Base Minutes: The number of minutes you spend with base speed, so for example, when you start, you can do 3.0 for 3 minutes. So, your base speed is 3.0 and your base minutes equal 3.

High Minutes: The number of minutes of your high speed.

Intervals: Your intervals of each Speed/Minute combo. For exampe, 3 Minutes at 3.0 then 3 minutes at 3.5 and vice versa.

As the weeks go by, you will notice that it gets easier, if you notice that your current speed/minutes combo is too easy, increase the minutes of high speed first to build endurance and then go faster. Eventually, there will be no intervals and you will be able to run the whole time you are on the treadmill.

Replies

  • path2a6pack
    path2a6pack Posts: 27 Member
    excellent - too bad I cannot run nor treadmill anymore and probably for another 4 month with the operations coming up - amazingly, the treadmill seems such a far memory for me now like a ghost from the past - I used to dread it and hate it but did it every time but now, I walk by it and I say regardless of how I feel about you treadmill I cant do your exercise - even prayer is hard and many things - the knee is a massive gift my friend - fantastic progress - keep it up - rest every now and then and enjoy the thrill of the evil treadmill lol
  • fivemiles
    fivemiles Posts: 14
    I hope you feel better soon and all goes well with your knee. Does anyone have any other ideas and best practices about treadmills?
  • h3h8m3
    h3h8m3 Posts: 455 Member
    I use the treadmill constantly for my workouts. Both for interval training and for steady state cardio. I prefer the treadmill because I can watch TV (with my wireless headphones) or a movie and the time goes a lot faster.

    I focus more in increasing the incline instead of going faster. My current regime is something like this...

    Interval training - running 60 seconds of 6mph @ 10% incline, walking 60 seconds at 3mph @ 3%. Alternate back and forth for 20 minutes.

    For my steady state I will walk 10 minutes at 3.7mph @ 8% incline, then 10 minutes 4.2mph at no incline, back to 10 more at 3.7/8%, then 8 minutes doing 4.2/0, and the last two minutes I run as fast as I can. Some days that's 7mph, some days it's 6mph. Just depends how tired I am. Occasionally I feel really good and will do 7mph with a pretty good incline those last two minutes (10%).
  • fivemiles
    fivemiles Posts: 14
    Does the type of running shoes really make a difference when it comes to running on a treadmill?
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