treadandshred1

The treadmill and I have sort of a love-hate relationship.  Most days I hate it.  I am one of those people that needs to feel the freedom of hitting the pavement and just running without any constraints.  On the other hand, when the days get shorter and schedules get busier, I do love to turn to the trusty treadmill to get my mileage in for the day.

Treadmill running does have other perks like forcing you to stay on a steady pace (especially important if you are training for an endurance race like a half or full marathon).  I also like to do a 10 minute warm up on the treadmill on my strength training days and finish with a 15 minute jog on the treadmill. FITNESSmagazine.com has a great 2000 calorie burning week long treadmill and strength training workout that I’m definitely going to give a try. This was originally published in FITNESS magazine, November/December 2008.

7-day plan from Coach Jenny Hadfield, author of Running for Mortals.

By the editors of FITNESS

Monday

  • Power walk: 30 minutes
  • Strength-train: 20 minutes

Total: 50 minutes

Tuesday

  • Warm up: Walk easily, then briskly: 3 minutes
  • Power walk: 2 minutes
  • Run fast (but don’t sprint): 2 minutes
  • Repeat Steps 1 & 2: 10 times
  • Cool down: Walk easily: 2 minutes

Total: 45 minutes

Wednesday

  • Warm Up: Walk easily: 5 minutes
  • Do your favorite strength training move: 12 reps
  • Power walk at 4% to 6% incline: 3 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool down: Walk easily: 5 minutes

Total: 40 minutes

Thursday

  • Warm Up: Walk easily, then briskly: 3 minutes
  • Power walk: 2 minutes
  • Run fast (but don’t sprint): 2 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool down: Walk easily: 3 minutes

Total: 30 minutes

Friday

  • Repeat Monday’s routine

Saturday

  • Warm Up: Walk easily, then briskly: 5 minutes
  • Power walk: 2 minutes
  • Run fast (but don’t sprint): 4 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool Down: Walk easily: 4 minutes

Total: 45 minutes

Sunday

  • Rest

treadandshred2

Runnerworld.com has several effective treadmill workouts to help runners stay on schedule.  I particularly like this random intervals workout because it works various muscles in a short amount of time. The Workout: Just a little variation in your run helps the time go by much faster. Try a 10-minute warm-up, 20 minutes of random intervals, and a 10-minute cool down.

Inside Scoop: If you don’t have much time for a run, you’ll get an extra burst of intensity in a short duration. Plus, a mystery workout is a healthy change for obsessive runners who like to plot out and then log every split.

There are even virtual races you can enter and receive a bib and medal for participating in.  You pick the time during a specified time period, the mileage—5K, 10K, Half, etc., and hit the treadmill.  There are several to choose from.  One popular virtual race is the Top Gun Run.  I can remember the days of having little ones and my husband traveled weekly for business.  This is a great alternative for moms that don’t have a way to train away from home. Go to www.active.com for more information.