5k-10k Treadmill Interval Workout

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The information provided herein is based on my personal experience and to share quality workout regemins with those interested parties.

This workout is a little different take on the Fartlek workout described elsewhere on my blog. If you are stuck with only a treadmill to run on, these workouts can be tedious and mind numbling BORING! Here is a longish type run that will prepare the runner well for a 5k to 10k distance race. It consists of 7 miles total and the break up is great for the monotiny of spending an hour on the treadmill. A good MP3 player is invaluable here!

What this workout is ultimatly designed to do is create active recovery and threshold training for your HR zones. Recovery, aerobic, and anearobic thresholds. I would suggest this about midway through a training cycle when  you are looking to increase weekly mileage in addition to recovery workouts, a LSD and a hill repeat type workout. This could replace a fartlek workout.

These types of workouts will increase your endurance/stamina for racing. Of course, if 9-12 kph is too slow for you, say your 20, then up the speed to coorelate with your own aerobic and anearobic thresholds. If you are a new runner, these speed MAY BE too fast for you as well. Remember, always start slow and speed up as you get fitter.

Start out doing a 1 mile warm up. Warm ups are very important and one of the most often overlooked aspects of a training routine. The first I would say is recovery. For this workout, I did 800m at a 5 min/mile pace or let's just stick with the metric system and say 8kph. (5.2 mph thereabouts) Then I did a second 800 at 9kph. This was 1600m total warm up.

I then proceeded to do 5 intervals at a 1600m each. Break this down to forths to make 4x400m. The first 400m was at 9kph. The second at 10kph, the third at 11 kph and the final 400m at 12 kph.

The cool down was the exact opposite of the warm-up. It was 800m at 9kph, then another 800m at 8kph. Then I walked 400m at 5.2 kph This was done to relax the ankle joints and strech out the muscles before I got into a 20 minute stretch routine. Which I will cover in another posting.

Below is an attached excel spreadsheet I made of the results. 
https://docs.google.com/leaf?id=0B2uQWh-Kvs1HYTY4NjU0MmUtODMwNC00MTQ2LTkwZjYtNGI1ZDY3OGViYzRl&hl=en_US&authkey=CPOIzKsH