31 Aug '14, 1pm

Don't dread it. Embrace the treadmill with these four workouts:

Don't dread it. Embrace the treadmill with these four workouts:

For instance, say the 5K course is constantly rolling with short hills that are generally around 3 percent gradient, and you planned on doing 6 x 800m (or roughly 3 minutes) as a prep workout. On the treadmill, spend the first minute of each interval running at a 1 percent grade (to offset wind resistance) to simulate the flat portion of the course, then crank the treadmill’s gradient up to 3 percent for the next minute, before lowering it to 0 percent for the final minute (which will best simulate downhill running). Another option might be 4 x 5 minute intervals, with the first minute flat, the next two uphill, and the last two flat again. The options are as limitless as the courses you choose to race on.

Full article: http://www.runnersworld.com/workouts/other-great-treadmil...

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