Monday, January 11, 2010

Imfamous Dreadmill Workouts By Blair and the Big Dog

Due to the nature of the lousy weather and terrible road conditions out there we’ve put together some sample treadmill workouts to keep you busy this week. Keep these in a file and use them throughout the winter. If you must go out, dress appropriately, be safe (remember the cars are much bigger and faster than you are), and if you’re running at dusk/dark, wear plenty of reflective gear.

Blair and The Big Dog


PICK-UPS—Warm up 4-6 minutes

Run for 40 minutes with a 30-second pick-up at 6, 12, 18, 24, 30, and 36 minutes. After each pickup, ease back to a relaxed running pace. Pick ups are fast, steady runs but not all-out sprints.

HILLS—Warm up 4-6 minutes

Break next 15-20 minutes into 5-minute segments increasing the incline of treadmill 3 to 5% without increasing speed. Run at that incline for 3 minutes and lower incline to 0 for 2 minutes. Repeat these incline changes 3 to 4 times.

Cool-down 4-6 minutes. Total time: 23-32 minutes.

HILLS #2---warm up as above

2 min at 3% grade, 2 min at 0%

2 min at 4% grade, 2 min at 0%

2 min at 5% grade, 2 min at 0%

2 min at 4% grade, 2 min at 0%

4 min recovery at 0% grade

Recover at slower speed/no elevation.

TEMPO RUN—Warm up 4-6 minutes.

Run tempo for 10 to 12 minutes—may want to do this tempo X 2 with 4 minutes of recovery running between each

Cool down 4 to 6 minutes.

Total time: 18-36 minutes

PYRAMID WORKOUT (keep treadmill at 1% grade throughout this workout)

Warm up 4-6 minutes

1 min hard, 1 min easy; 2 min hard, 2 min easy; 3 min hard, 3 min easy; 4 min hard, 4 min easy; 3 min hard, 3 min easy; 2 min hard, 2 min easy; 1 min hard, 1 min easy.

Cool down 4-6 minutes


Warm up 6-8 minutes

4 X 90-seconds hard (keep treadmill at 1% grade during hard efforts)—with 90 seconds recovery jog/run between each

Then, run easy for 3-4 minutes after your last 90-second interval

1 X 6 minute tempo run (approx 5K pace—keep treadmill at 1% grade)

Cool-down 6-8 minutes


Warm up 6-8 minutes

4 X 1 minute (1% grade)--- with 1 minute recovery between each

Cool down 6-8 minutes


Warm-up 6-8 minutes

6 X 90-seconds (keep TM at 1% grade) --- with 1 min recovery between each

Cool-down 6-8 minutes

INTERVALS FOR SPEED (28-32 minutes)

Warm-up 6-8 minutes

8 X 1 minute hard (TM at 1% grade) with 1 minute recovery @ each

Cool-down 6-8 minutes


While thinking about dreadmills I found this great little gem on It's a VO2 test produced by Robert Gary, coach of Brian Olinger, Dan Huling at Ohio State. I am going to set a date with Blair to have one done for myself.

Track and Field Videos on Flotrack

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