Hydration Blog

Nuun-Approved Treadmill Workouts

We totally understand, the “DREADmill” can definitely bottom out the list of workouts that you’re looking forward to this week. To keep things interesting and exciting, here are three workouts to add to your rotation:

#1: Speed Interval Workout

Interval workouts can be easily transferred from the outdoor track to the treadmill. The advantage on the treadmill is that you can plug in your goal pace for splits and push “GO!”

Warm-up:10-15 mins

Workout:
.75 miles @ 10k effort w/ 3 mins easy recovery jog
1 mile @ half marathon effort w/ 3 mins easy recovery jog
.5 miles @ 10k effort w/ 3 mins easy recovery jog
1 mile @ half marathon effort w/ 3 mins easy recovery jog
.25 miles @ 5k effort w/ 3 mins easy recovery jog

Rep count:
If you run ~20 miles/week: stop after the .5 mile interval.
If you run ~30 miles/week: stop after the 2nd mile interval.
If you run ~40 miles/week: complete the full workout.

Cool-down:10-15 mins

#2: “The Prom" Workout

This treadmill workout focuses less on splits and distance, and turns the attention inward. Ahead of time, make note of your easy, tempo and challenge paces. Just like a prom DJ, we’re going to switch up energy from song to song. The best kind of playlist will fluctuate from mellow tunes to classic all out favorites. Match your own intensity on the treadmill to that of the music throughout. The varied and unexpected efforts will help your treadmill miles to fly by.

#3: Timed Interval Workout

Timed interval workouts are a good way to switch your focus from distance to timed running. Start to reset your mind to see how far you can run in 1 minute vs. how fast can you run .25 miles! Run each set the recommended number of times (see below), then move on to the next set.

Warm-up: 5-10 mins easy

Workout Set #1:
1.5 minutes fast strides
30 second jog

Workout Set #2:
2 minute fast tempo pace
1 minute jog recovery

Workout Set #3:
30 second all out sprint
45 second slow jog recovery
45 second all out sprint
60 second walk recovery

Rep count:
If you run ~20 miles/week: run 3 reps of each set.
If you run ~30 miles/week: run 4 reps of each set.
If you run ~40 miles/week: run 5 reps of each set.

Cool-down:10-15 mins 

POSTED IN Run

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