3. The Speed And Endurance Sandwich
If you want to be a faster runner, it means including some faster running intervals in your training. This 30-minute session is a double whammy, working on your speed and endurance at the same time, perfect if you’re looking to complete a distance event – from 5k to a marathon.
5 minutes warm up
Warm up at an easy pace with the treadmill set at a 1% gradient.
60 secs at 5k pace
Take the treadmill up to your fastest 5k pace. So if you can run 5k in 27 minutes, you’d be taking the speed up to 10.9km/hr.
60 secs jog recovery
Take the speed down to a comfortable jogging pace to recover.
Repeat x 3 sets
2 minute jog
Jog at a steady comfortable pace for 2 minutes to prepare you for your next burst of effort.
6 minutes threshold run
Run at your 10k pace for 5-6 minutes. For example, if it takes you 60 minutes to run 10k, the treadmill would be at 10km/hr. This should feel uncomfortable but not a flat out sprint. You should be able to utter three or four words but not have a full-on conversation.
2 minute jog recovery
3 x 60 seconds at just faster than 5k pace with 60 secs jog recovery
Repeat your initial sprint/jog sets to finish.