Treadmill Running - Part 2 - Strength & Power

[froggermauger]

Since my treadmill topic is getting kind of mixed-up with barefoot and speedwork running, I have opted to split this aspect of treadmill running to a separate topic. Eventually I may do the same with the LT routine.

This routine works on leg-strengthening, increasing aerobic power and also works on the lactate threshold in a similar manor to the 1-mile interval routine I do. So, here is the basic description of what you do.

The basic routine is a series of 0.5-mile intervals starting at an aggressive speed well above marathon pace (in my case 8.5 mph). Start with 1-mile warm-up very easy, gradually increasing until the .ast 1/4-mile you are at your marathon pace.

Then, just before you hit 1-mile, you ramp the speed up to at least 1 mph faster than your goal marathon pace, and increase the incline to at least level-2.  You run this to ca 0.25-mi, then raise the incline level to 3, or 4 if you can handle it.  When you hit 0.4-mi in the interval you turn the incline up to at least 5, or more if you can handle it. Watch your HR escalate!

Once you fiinish the 0.5-mi interval, again you drop down to 0.5-mi recovery interval at your goal marathon pace. I use a "ladde-up" approach, so the next interval you do a little faster at either 0.1 to 0.2 mph faster. Because incline makes a big difference on HR, I am not adverse to laddering-up by 0.1 mph.

You do at least 4 cycles of this routine to up to a maximum of 8.  And you will greater "power" to run those hills or just run more intensely on the flats or levels. Check it out.