06-25-2015

The 8 Mile Treadmill Run

Yesterday I ran my longest run on a treadmill – 8 miles! My previous record was 6 miles. I never would be able to do this at one steady pace though. I can only run on the treadmill for more then 2-3 miles when I have a workout and am switching up paces and inclines.

Coach Marc had a workout on the plan for the day which was this:

  • 1.5 mile warmup
  • 2 min. at 9:30 pace, 1 min. jog
  • 3 min. at 9:45 pace (did 9:40), 1 min. jog
  • 5 min. at 10:00 pace, 1:30 jog
  • repeat workout portion one more time through
  • 1.5 mile cooldown

My mom and I decided to run on the treadmill because it was hot and also mainly because how else would I time myself/know my pace? I have a Garmin but it wasn’t charged…oops.

When we got to the gym I told my mom that if we finished the workout and were around 6 miles, we should just keep going in order to hit 8 miles and get our long run done for the week. She agreed.

I only did a 1 mile warm up because I hate warm ups on the treadmill, and then got into the workout. I did walk a bit of the rest portions for 20-30 seconds then I would jog. 

1 time through the workout came out to 2 miles. So I knew that going through it again we would be at 4 miles + 1 warmup mile. After we did it 2 times through, I threw in some hill intervals before starting the routine again (to switch things up). Then we did it another time through (3 times through total), and finished at 7.4 miles then did a .6 mile cooldown :)

I really felt great. I honestly felt like I could have kept running, and today I’m not feeling much soreness at all. Where I AM feeling soreness is my upper body. I did an upper body workout and abs on Tuesday and can still barely move my arms. It hurts to even lift my arms up to change or even open doors! Here’s the workout I did:

 

A photo posted by pattyrivas13 (@pattyrivas13) on


I didn’t even do 25 reps each of the abs workout…I did 15..and could barely finish…and my abs are still sore. Clearly I need to do more lifting and more core work.

Today calls for a recovery run of 55 minutes. Trust me, it will be super slow and easy. 

What’s the longest treadmill run you’ve done?

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03-03-2015

5 Mile Treadmill Workout

I’ve been doing this treadmill workout recently because I cannot do steady pace runs on the “dreadmill” for the life of me. I GET SO BORED. Props to all you training for a spring marathon on the treadmill. 5 miles is about my limit.

So I made up an interval type run that focused on speed with some hills thrown in, which really helps pass the time. I actually had a really good 4 mile treadmill run yesterday thanks to this workout.

Anyway, here’s my 5 mile treadmill workout:

5 Mile Treadmill Workout
Something I like to do on the hill intervals is speed up for 15 seconds at the end. So if I’m running 45 seconds at 7.0 speed, in the last few seconds I’ll lower the incline back down but then crank it up to around 7.5 and run that for 15 seconds before I take that one minute break. I think that helps with feeling stronger on hills in races, because you’ll be trained to speed up at the top once it flattens out as opposed to slowing down or walking.

You can play around with how many of those 2 minute intervals you want to do or at what pace. Same with the hills. With the hill intervals, just pick something you can hold for 1 minute for the first one (challenging but not TOO challenging), and that last interval should really be killer for 30 seconds.

Let me know if you try this out, I always like hearing feedback!

What types of treadmill workouts do you do? Are you able to just do steady state runs?

Some of you have suggested podcasts instead of music…if you listen to podcasts please leave me some suggestions!

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01-05-2015

20 Minute Treadmill Workout

Today has not started the way I had intended it to. I was supposed to take a 9:15 am HIIT class at the gym, but then got no sleep last night so decided to let myself sleep in instead. Hence, the late blog post!

Have you ever had those nights where you toss and turn and wake up every hour? They’re the worst. I think it’s because I went to bed earlier last night to start getting my body used to normal schedule again before I start work next Monday. Better now than on Sunday I suppose!

Anyway, I wanted to share a treadmill workout I’ve been doing lately. It can be 20-30 minutes, it really depends on you. It’s a mix of a tempo type run and high intensity intervals.

20 Minute Treadmill Workout
I hate running on the treadmill. I can’t do steady state runs, so I try to create interval workouts in order to pass the time faster. If you want to make this workout longer, you can do a longer warm up run or cool down run (I usually do a cool down jog of about a 1/2 mile), or you can add to the intervals. For example, instead of stopping at 7.2, you could keep going until 8.0. I repeat the yellow portion five times, but you could do more or less depending on how you feel.

If these speeds aren’t right for you, adjust them to whatever level you’re at. Each week, I’ve been adding a little speed, similar to how each week you may add more weight to your lifting routine. I started at 9.0 for the sprints and am now at 9.5!

If you have a treadmill interval workout, please share it with me! Tweet me or leave a comment. I need one that will get me to about 5-6 miles…so I’m open to ideas :)

Do you run on the treadmill in the winter? How do you not get bored??

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02-10-2014

Workout Plan For The Week

Do you need a week long workout plan? I decided to put together some workouts I have created, and videos into a 7 day workout plan for you, that you can follow this week!

If you like trying new things or just want to switch up your routine, then this is perfect for you :)

Here we go:

Monday

gym workout

Get Pumped At The Gym

Tuesday

30-60 minutes cardio of your choice

Wednesday

Lower Body Blast



Thursday Torch Those Arms

Friday

Off

Saturday

Sunday

There you have it-a week of workouts! Feel free to move around days, or the rest day to whatever works best for you. Also, if you want a second rest day, use the Tuesday cardio day as a rest day.

Let me know if you have any questions about any of these workouts!

I’m excited I figured out how to add Pin It buttons underneath pictures, so please feel free to pin things/follow me on Pinterest :)

Which of these workouts do you want to try?

What types of workouts would you like to see more of? I always love feedback!

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01-28-2014

Fun Treadmill Workout

It’s cold outside. I’m starting to run again this week, but I would like to stay inside. I’ve ran in the cold before but recently I am just not feeling it. It’s just been too cold and I’m afraid of slipping on ice/snow.

So I came up with something to keep from getting bored on the treadmill. You know how in spin classes you usually increase resistance or speed when the music tempo picks up? Well, that’s what you’ll do in this workout!

treadmillworkout

Start by warming up for 5-10 minutes, then jog at whatever your easy pace is. Turn your music on & up.

With each song that passes, every time the chorus comes up (which is usually the most upbeat portion of the song), either increase your incline, or increase your speed.

For example, if you’re running at 5.5, when the chorus comes on, increase to 5.8-6.0 until the chorus is over. Once it’s over, decrease back to an easy jog. Switch it up by increasing your incline on one song, and increasing speed on another song. Repeat for however long you want your run to be!

Let me know if you try it out! Do you have a treadmill boredom buster workout? Please share in the comments :)

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02-12-2013

Hill Workout on the Treadmill

Whether it’s because of the weather or because you live in a flat area, sometimes an outdoor hill run just isn’t possible.

Recently, once a week I have tried to incorporate hills into my run, and usually it’s been on the treadmill. I like hills on the treadmill because you can control the incline. Below you will find my own hill workout I’ve created, which usually amounts to 3 miles. If you do a shorter warm-up or cut the 3 minute break into less time, it will be less miles (obviously).

Since I’m just starting half-marathon training, these are different than hill sprints. I am not doing hill sprints. These are simply running at an incline at a normal pace. I do not change my pace on the treadmill while doing these. Hill sprints are great but once you have built up a running base. So, if my running pace that day is 10 minutes per mile (or 6.0 speed) that’s the speed I keep it at the whole time…unless of course I want to walking break ;)

Let me know if you decide to try this workout on your next treadmill run! I love it…it helps pass the time and make the dreadmill not so boring :)

hilltreadHow do you make the treadmill less boring? Any sort of interval workout works for me. I cannot run at a steady pace and not be bored out of my mind!