3 Treadmill Workouts For Runners

Want to run faster and stronger? These runner's treadmill workouts from top coach Nick Anderson will sort you out

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.

The session:

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.

You might also be interested in Nick Anderson’s 10k training plan for beginners


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