So this is my reality of living on the coast of the United States. One day we had Spring like temperatures where I even saw some crocuses popping up. Now today we are being buried under somewhere between 6-14 inches of snow. Sad to say it but I think my next few workouts may be relegated to being on the treadmill.
Personally I struggle with treadmill running. I tend to run slower, and have a hard time mentally sticking with the monotony even if I have the TV on. I have a couple workouts I really like to use to help me push through that provide a challenging workout and not just because I was on the dreadmill. One of which is a progression run.
Progression runs are just that. They are a progression. They can consist of certain distances, time, or intensity that gradually increase their difficulty factor. For purposes of this Progression Run workout I am sharing we will be focusing on intensity.
Begin the workout by running 5-10 minutes at your easy pace, roughly two minutes slower than your race distance that you are training for. Follow that up by spending some time on the foam roll. Continue the warmup process by doing some dynamic stretching. Dynamic stretching has been shown to better prepare the body for exercise and can increase your time to fatigue which will really help in the workout to come.
Now that you are warmed up the workout starts by you setting the treadmill at 1% which better simulates outdoor running. Start the treadmill going at 5mph, which translates to a 12 min mile pace. Increase the treadmill speed by .02 miles per hour each minute. You will continue adding .02 each minute until you can longer maintain the pace for a minute. If you feel yourself losing your resolve or simply running out of time you can increase the mph by .05. This usually buys you some time where you might have stopped running otherwise. Now the workout is over. If you still feel like you want more of a workout you can continue running at your easy pace. This may also serve as a cooldown as well. I would also suggest tracking your total miles, etc, so that the next time you repeat the workout you have something to measure progress against.
You do not need to be living in coastal Connecticut during a storm to take advantage of this or other treadmill workouts. Sometimes life and nature have a way of interfering with the best of our plans. It can be a beneficial strategy to have a backup plan.