Treadmill Endurance Programs for Long-Distance
Training for long-distance running is time-consuming. When I first caught the marathon bug in the early 80's, my brother and I spent hours and hours tramping the roads. However, if weather conditions are so bad it's not advisable to train outdoors, you can either switch to indoors, or use shorter training sessions to work on endurance or strength.
If training for a marathon or ultra-distance running, it's essential you don't neglect training on the open-road. While you can replicate hills on your treadmill (some even do downhill), you cannot create different types of terrain such as uneven, cross country, or the unforgiving hard surface of a road - remember, the treadmill belt is cushioned. Plus, you need to get used to running in the various weather conditions you'd encounter outside. Note: getting your partner to spray you with a hose will most likely invalidate your machine's warranty!
Your body works harder in extreme temperatures at both ends of the scale. You need to know how you react to hot or cold conditions. You need to experiment how best to counteract the demands with fluid intake, and different materials of running apparel, so you're ready for all eventualities on the big day.
Top marathon runners don't run 26 miles every time they train. They'll use a combination of intervals and hill training to prepare their body for the challenges of the long distance run, and even shorter speed work helps improve stamina. But bear in mind, your running form will be slightly different on a treadmill so don't do all of the training indoors and then expect to transfer outdoors without the odd issue. Personally, if training for a distance run, I'll default to outdoor running and only use a treadmill if conditions are not suitable.
In addition to the physical aspect of endurance training for the long runs, it's also a good time to learn how to think and focus for the many hours you'll put in. I love to experiment with my thought processes while I run, see my As-If Workout as an example, plus at times you can suddenly find you've unknowingly entered what athletes call 'The Zone'. In 2010, I wrote a book on this fascinating subject. Unfortunately, the paperback is now out of print, but you can get the Kindle version, The Peak Performance Zone, on Amazon.
If training for a marathon or ultra-distance running, it's essential you don't neglect training on the open-road. While you can replicate hills on your treadmill (some even do downhill), you cannot create different types of terrain such as uneven, cross country, or the unforgiving hard surface of a road - remember, the treadmill belt is cushioned. Plus, you need to get used to running in the various weather conditions you'd encounter outside. Note: getting your partner to spray you with a hose will most likely invalidate your machine's warranty!
Your body works harder in extreme temperatures at both ends of the scale. You need to know how you react to hot or cold conditions. You need to experiment how best to counteract the demands with fluid intake, and different materials of running apparel, so you're ready for all eventualities on the big day.
Top marathon runners don't run 26 miles every time they train. They'll use a combination of intervals and hill training to prepare their body for the challenges of the long distance run, and even shorter speed work helps improve stamina. But bear in mind, your running form will be slightly different on a treadmill so don't do all of the training indoors and then expect to transfer outdoors without the odd issue. Personally, if training for a distance run, I'll default to outdoor running and only use a treadmill if conditions are not suitable.
In addition to the physical aspect of endurance training for the long runs, it's also a good time to learn how to think and focus for the many hours you'll put in. I love to experiment with my thought processes while I run, see my As-If Workout as an example, plus at times you can suddenly find you've unknowingly entered what athletes call 'The Zone'. In 2010, I wrote a book on this fascinating subject. Unfortunately, the paperback is now out of print, but you can get the Kindle version, The Peak Performance Zone, on Amazon.
Workout #1 - Tempo
This workout helps to increase your lactate threshold (LT) which means your training your body to train for longer with little or no increase in the level of lactate acid in your blood (that's when they start to ache and stiffen up). Many distance runners would do the following on a 1 or 2% incline to ensure your body is workout at a similar rate as road-running.
If 3 miles is difficult (or too easy) adjust distance but it has to be completed at a decent pace to start to increase your lactate threshold. Add 0.5 mile for Step #2 every week to increase your stamina and LT.
This workout helps to increase your lactate threshold (LT) which means your training your body to train for longer with little or no increase in the level of lactate acid in your blood (that's when they start to ache and stiffen up). Many distance runners would do the following on a 1 or 2% incline to ensure your body is workout at a similar rate as road-running.
- Warm-up: 10-minute jog at a gentle pace.
- Run 3 miles at a good pace (but one you can maintain for the distance)
- Run 1 mile at a slightly slower pace than Step #2
- Cool-down: 10-minute jog as in Step #1
If 3 miles is difficult (or too easy) adjust distance but it has to be completed at a decent pace to start to increase your lactate threshold. Add 0.5 mile for Step #2 every week to increase your stamina and LT.
Workout #2 - Distance Intervals
Here's a good one that can help replicate the challenges of long distance running and improve your ability to pace yourself over time.
As you progress, either increase the number of times you repeat Steps #2 and #3, or increase the time to 3 minutes, or reduce your recovery time.
And of course, you could just get on the treadmill, press go, and run for however long you feel you can maintain at a reasonable pace :0)
Also see Strength and Hill Run Workouts to build strength, stamina and speed.
Here's a good one that can help replicate the challenges of long distance running and improve your ability to pace yourself over time.
- Warm-Up: 10-minute jog at gentle pace.
- 2-minutes at fast but comfortable pace you can maintain
- 2-minutes recovery at jogging pace as in Step #1
- Repeat Steps #2 and #3 for a total of 5 times
- Cool-down: 5 to 10-minutes jog at gentle pace
As you progress, either increase the number of times you repeat Steps #2 and #3, or increase the time to 3 minutes, or reduce your recovery time.
And of course, you could just get on the treadmill, press go, and run for however long you feel you can maintain at a reasonable pace :0)
Also see Strength and Hill Run Workouts to build strength, stamina and speed.
By Roy Palmer UK Athletics Coach / Teacher of The Alexander Technique
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