Treadmill Workouts for Race Training from the 5K to Marathon

Runners all across the country are training for spring races, but the weather isn’t exactly conducive to interval workouts and long runs. The East Coast has been pounded with snow, it’s bitterly cold in the Midwest, and Pacific Northwesterners are counting down the days until the sun is out for more than 8 hours each day. As a result, it’s not just resolutioners hitting the gym – runners training for everything from the 5K to marathon are opting for the treadmill.

The monotony of steady pace running with no change in scenery or perception of moving can mentally fatigue even the strongest of runners. The origins of the treadmill illuminate this phenomenon: the treadmill was originally used as an instrument of torture and reform for prisoners in 19th century England, due to its monotonous nature. It’s no wonder that we runners opt to battle brutal winter conditions rather than run on the treadmill; however, slick or snowy roads, limited daylight, and extremely cold temperatures make speedwork incredibly challenging to do outdoors in winter.

A consensus amongst runners is that the more often you press buttons on the treadmill, the more quickly the run passes by. Once you start varying the incline and pace every few minutes, the treadmill becomes more manageable.

You can find a variety of treadmill workouts online, but not all treadmill workouts have the specificity of your race in mind. For runners training for spring PRs, these treadmill workouts from the 5K to marathon will make the treadmill fun while optimizing your training for your race.

(If you are a new runner, try workouts specifically designed for interval running for beginners on the treadmill.)

A Note about Incline

With the exception of hill workouts, set your treadmill incline to what feels most comfortable. This may be 0% or 1%, based on your preference, gait, and type of terrain you usually run on outside. Do not set speed intervals any higher than 1.5%, lest you change your speed intervals into hill repeats.

Treadmill Workouts from the 5K to Marathon

5K Treadmill Workout: Hill Repeats

The workout:
1 mile warm up
3 x (1 minute uphill hard, 1 minute easy, 1 minute uphill hard, 1 minute easy, 2 minutes uphill hard, 2 minutes easy)
1 mile cool down

Perhaps this is just my perception, but I feel like I am going to fly off the back of the treadmill when running at 5K pace or slightly faster. The treadmill skews your perception of effort, which can make 5K pace feel harder than the same pace would on a track.

According to a 2013 study published in the International Journal of Sports Physiology and Performance, hill repeats of any length resulted in a 2% improvement in 5K time for well-trained runners. Hill repeats at 5K effort (not pace) significantly improve running economy, which translates to how much oxygen you use at a given pace. The higher your running economy, the faster you can run.

For hill repeats on the treadmill, set the incline to 4-6% and set the pace to what feels hard. Do not run these intervals at goal 5K pace – you will burn out before the end of the workout. Aim for either a pace that feels like an 8-9 on a scale of 1 (walking) to 10 (100 m sprint), or use this handy chart to find your approximate equivalent 5K pace for a given incline. For the recovery intervals, set the incline to 0% and run at a very easy effort.

10K Treadmill Workout: Progressive 1K Intervals

The workout:
1-2 mile warm up
2 x 1K at 10 seconds per mile slower than 10K pace (2 minute recovery jog)
2-4 x 1K at 10K pace (2 minute recovery jog)
2 x 1K at 10 seconds per mile faster than 10K pace (2 minute recovery jog)
1 mile cool down

Intervals are one of the best workouts for the treadmill, but long repeats can become monotonous after the fourth or fifth interval. This variation on an effective 10K workout – 6-8 x 1K at 10K pace – starts with intervals 10 seconds per mile slower than 10K pace (~15K pace) and finishes at 10 seconds per mile faster than 10K pace (~5K-8K pace). The change in pace maintains variety throughout the entire workout and breaks the run up into more manageable segments.

If your treadmill has a visual track, 1K equals 2.5 laps around the track. If you are tracking by distance, you can either run 0.62 miles or, for an easier number, 0.60 miles.

Half Marathon Treadmill Workout: Mixed Pace 2-Mile Repeats

The workout:
1-2 mile warm up
2-3 x (1 mile at half marathon pace, 1 mile at 10K pace) with 3 minute recovery jog
1 mile cool down

This variation on two-mile repeats (one of my favorite workouts for the half marathon) involves changing the pace within each repeat, making the workout pass by more quickly. This workout is challenging, so you want to complete it about 4-6 weeks before your marathon.

After a warm-up, run 2 miles continuously: the first at half marathon pace, the second at 10K pace. Depending on your overall weekly mileage and fitness level, you would complete two to three of these repeat with a 3 minute jog in between.

Marathon Treadmill Workout: Mixed Bag Long Run

The Workout:
2-4 miles easy, varying the incline from 0-3% every few minutes
5-6 x (1 mile at marathon pace, 1 mile easy)
2-4 miles easy, varying the incline from 0-3% every few minutes

Treadmill running seems to distend time, and suddenly a 10 mile long run feels like a 30 mile run. But during marathon training, you can’t skip on those 16, 18, and 20 mile long runs, even when the wind chills are below zero.

The solution to enduring long runs on the treadmill is to divide them into manageable segments and constantly vary incline and pace. This workout can be adjusted for 14-20 miles, depending on your long run for the week. During the easy paced miles, you vary the incline every few minutes to engage your mind and activate different muscles. The middle miles consist of repeats of 1 mile at marathon pace, 1 mile easy – enough variety to beat boredom without turning your long run into a race effort.

Use these tips to help you survive (and maybe even enjoy) long runs on the treadmill – even with a good workout, a long run still can be mentally tough to do indoors!

Whether you are training for a 5K or marathon, remember to take your easy days easy – even when running on the treadmill Try this treadmill easy run workout to help you beat boredom. 

Linking up with Coaches’ Corner and Wild Workout Wednesday!

Have you ever trained for a race mostly on the treadmill?