Running on a track has its advantages when doing speed training. Trying to run the correct pace on a track can be challenging. Getting each lap at the exact pace is many times quite frustrating. Running speed workouts on a treadmill solves this problem.
Speed work on treadmills has so many advantages. The exact pace can be set every time. Length of repeats can be maintained exactly. The length of rest can be monitored. And race simulation workouts can be used to really improve your fitness.
Treadmills
I like to run repeats that are 3to5 minutes long. VO2 max is greatly improved by running longer repeats. Running shorter repeats such as quarter mile repeats has its advantages for gaining speed. But to really improve race performance longer repeats of 800 to 1200 meters work better.
One often over looked part of using a treadmill is the need to set the incline of the treadmill to 1or2% to simulate running outside. If you do not do this you will actually be running 20 to 30 seconds slower when you try and run the same effort on the roads.
Selecting the right pace for your workouts can be challenging. A real test to find out your correct pace is to run a flat and fast 5k road race and take the average pace of the race. Dividing your race time by 3.1 will give you the average pace.
Example: Race time / 3.1 = average pace.
By consulting a treadmill pace chart you can then get an accurate speed to set the treadmill for your speed work.
To begin your workout warm up for 10 minutes. Run your first repeat of 3to5 minutes and jog for 2to3 minutes. Repeat until you need to walk between repeats. Then cool down for 5 minutes.
For shorter races such as 5 or 10k run 3 minute repeats with a 2 minute rest. Start with 3 reps and build to 8.
For longer races such as 10k or 1/2marathon run 5 minute repeats with a 3 minute rest. Begin at 2 reps and build to 6 reps.
To test your fitness enter a race every three weeks. As your average race pace increases you will need to increase the pace for your speed work on the treadmill.