So during the winter time it is difficult to run long distances on the treadmill. I usually watch the minutes tick by underneath the new cover of Health magazine or Whole Living, Fitness or Cooking Light. Well, I was surfing the internet for ideas on increasing your mileage on the treadmill and found this article: Fitness Magazine Treadmill Workouts
|0:00–10:00||Warm-up jog; 5.0 mph|
|10:00–10:20||Sprint at 7.5 mph|
|10:20–11:20||Jog at 5.0 mph|
|11:20–14:00||Repeat minutes 10:00–11:20 twice|
|14:00–17:00||Jog at 5.0 mph|
|17:00–27:00||Run at 6.5 mph|
|27:00–31:00||Jog at 5.0 mph|
|31:00–35:00||Run at 6.5 mph|
|35:00–39:00||Jog at 5.0 mph|
|39:00–55:00||Repeat minutes 31:00–39:00 twice|
|55:00–60:00||Gradually slow pace to cool down at jog/walk|
This treadmill plan really, really helps you to stay on the treadmill for more than 10 minutes at a time. I ended up running a little over 5 miles on the ‘mill with this plan. I have been consistently doing 3 miles, which is not feasible for a half marathon. I definitely need to increase my distance and this plan helped to do so! I also got some sprinting in the mix with the plan as well, helping with my speed. You can vary the workout in any way that you would like. You can obviously make some of the increments longer, shorter, faster or slower. The plan should work for you!
I recommend taking a sticky note with this workout to the gym with you and referring to it as you are on the ‘mill. This will also hold you accountable to do the run and not slack off and go back to your comfortable 3 miles as I do many times.