Winter is not coming. Winter is here.
Currently, I’m in Hungary wearing a furry Ushanka and leggings under my pants. But it’s still not as cold as it is on the east coast.
The weather there is getting disrespectful. My DC client asked for an alternative to her track workout. I thought, “I could give her one workout. Or I could give her eight!” My love runs deep.
These treadmill routines are versatile and effective. Use them to replace your track workouts, increase running speed, and shed excess body fat. I hope you love them, and do them. 🙂 * For the warm up and cool down, I’ve listed detailed instructions at the end of this post.
8 Winter Treadmill Workouts
30 seconds
Warm Up: 5 – 10 minutes
Workout: Sprint for 30 seconds
Instructions: Do 10 sets. Run 2.0-3.0 mph faster than your comfortable pace. Rest for 45–60 seconds between sets.
Cool Down: 5 – 10 minutes
60 seconds
Warm Up: 5 – 10 minutes
Workout: Run as fast as you can for 1 minute
Instructions: Do 10 sets. Rest for 1 minute between sets.
Cool Down: 5 – 10 minutes
800 meter
Warm up: 5 –10 minutes
Workout: Run .5 miles as fast as possible
Instructions: Do 6 sets. Rest for 1-2 minutes between intervals.
Cool Down: 5 – 10 minutes
10k
Warm Up: 5 – 10 minutes
Workout: Run 5 minutes at your goal 10K pace
Instructions: Do 4 sets. Rest 1-2 minutes between sets.
Cool Down: 5 – 10 minutes
Half Marathon
Warm Up: 1 – 2 miles
Workout: Run 10 minutes at goal pace
Instructions: Do 3 sets. For the first set, run at half-marathon goal pace. For the second, run at 10K pace. For the third, run at 5K pace, or stay at 10k pace increasing the incline to 2%. Rest period is 1 – 2 minutes.
Cool Down: 5 – 10 minutes
Hills: Short intervals
Warm Up: 5 – 10 minutes
Workout: Run 1 minute at 6-8% incline
Instructions: Do 8 sets. Rest is 45 – 60 seconds.
Cool Down: 5 – 10 minutes
Hills: Long intervals
Warm Up: 5 – 10 minutes
Workout: Run 3 minutes at 4% incline
Instructions: Do 5 sets. Do not go above 4%. Focus on running as fast as you can at that incline. Goal pace is 10k speed or faster. Rest is 1 – 2 minutes.
Cool Down: 5 – 10 minutes
Ladder Workout
Warm Up: 5 – 10 minutes
Workout:
30-second sprint (as fast as possible)
30-second sprint (as fast as possible)
45-second sprint (~0.5 MPH slower than first sprints)
45-second sprint (~0.5 MPH slower than first sprints)
60-second sprint (~0.5-1.0 MPH slower than first sprints)
60-second sprint (~0.5-1.0 MPH slower than first sprints)
45-second sprint (~0.5 MPH slower than first sprints)
45-second sprint (~0.5 MPH slower than first sprints)
30-second sprint (as fast as possible)
30-second sprint (as fast as possible)
Rest: 30-60 seconds between intervals.
Cool Down: 5 – 10 minutes
General Guidelines
The warm ups: You have options. You can jog the entire time. Alternatively (and for better results 🙂 ), you can start with 5 minutes of mobility then do 5+ minutes of jogging.
The cool downs: You can jog or walk the entire time. Or, you can do a 5 minute walk/jog followed by 5+ minutes of stretching and recovery exercises.
The rest periods: You can jog or do a fast walk. It depends on your level of conditioning.
Track workouts are my favorite method to get faster and leaner. But when the weather is below 30 degrees, your output can suffer. Use these treadmill workouts to stay on top of your fitness game and make progress in the colder months. When racing season returns, you’ll be ready! xo, Angel
P.S. Don’t forget about the 90s hip hop workout challenge. It starts January 2020.