Treadmill Training Workouts for 10k
Preparing for a 10k? If so, you’re in for a really enjoyable ride! Treadmill training workouts for 10k races build endurance, speed and can really spice up your winter running. Challenging but achievable, they give you the opportunity to get stuck into some awesome speed work and give confidence levels a huge boost.
Today, I want to look at a number of different treadmill training workouts for 10k races.
Whether you’re a beginner looking to run your first 10k or a race stalwart aiming to smash a personal best, there’s a workout that will help you achieve your goal.
If you want to run a faster, stronger 10k, you needn’t train every single day. Or even for 5 days per week.
Treadmill training workouts for 10k races maximise training time. Train 3-4 times per week and you’ll cross the finish line punching the air and eager to face the next challenge.
It is possible to train effectively indoors for an outdoor race. Although running on a treadmill does differ to running outdoors, you can raise the incline and use the treadmill’s features to simulate the route you’ll run on race day. Treadmill training workouts for 10k races are also excellent for building the mental strength needed to complete the challenge. If you can put in 12 weeks of solid running indoors, you’ll be mentally equipped to handle race day.
Treadmill Training Workouts for 10k Beginners
If you’re new to the wonderful world of race running, going 6.2miles without stopping can seem like a pretty daunting prospect. In order to go the distance in a time you’re happy with, you’ll need to work on developing the endurance needed to run constantly at a lively pace you can realistically maintain.
Start off by alternating walking with jogging, then move up to alternating jogging with running.
Treadmill training workouts for 10k beginners are all about boosting confidence and discovering personal pace.
Try the following 3-mile basic run for starters:
Warm up: 5 mins easy jog
1 mile at steady jog
1 mile at higher tempo race pace
1 mile at steady jog
Cool down with easy jog for 5 minutes.
At beginner level, I’d recommending training for 12 weeks in order to gain the speed and strength needed to complete a 6.2-mile course in 45 minutes – 1 hour. Over the course of those 12 weeks, you’ll work on increasing distance and speed by combining 3 mile runs with interval routines, longer runs and strength training to help reduce the risk of injury.
Treadmill Training Workouts for 10k: Running a Faster Race
Ok, so you’ve already got a couple of races under your belt and want to smash a previous time. What you need is treadmill training workouts for 10k courses that blend sprint intervals with recovery periods. Speed drills will help you to increase your mileage and run faster at the same time. In short, you’ll become a more efficient running machine!
Start off by alternating 2 minutes of running at a speed slightly above your 10k pace with 2 minutes of jogging.
When you’re acclimatised to the speed up, slow down principle, you can up the ante and check out treadmill training workouts for 10k races that feature more intense bouts of work.
A tempo workout is a great way to prepare for running a faster 10k. Tempo runs help improve your anerobic and lactate thresholds, which is key to beating a personal best.
Mile repeats and 400-meter intervals are both excellent places to start. Mix things up and incorporate both into your training routine to stop boredom setting in.
Mile repeats are designed to help you boost your 10k race pace. The idea is to alternate 10k race pace miles with recovery half miles.
400-meter intervals simply involve running intensive 400-meter distances with rest periods in between each bout of work with the aim of increasing your overall race pace.
If you’re looking for treadmill workouts for 10k races that will help you run a sub-40 minute race, check out Treadmill Trainer Vol. 3. It’s got 3 speed endurance sections that will leave you feeling totally pumped and super confident!
Treadmill Training Workouts for 10k: Hills
Not all races are run on flat terrain. There are plenty of races out there that feature undulating tracks and hills for the runner who is up for a tougher challenge. If you live in a predominantly flat area and are planning to enter a hilly 6.2-miler, last-minute preparation won’t cut it.
Treadmill training workouts for 10k races that include off-road, hilly terrain require a different approach.
Hill sessions involve working against gravity. In order to propel your body forward, the leg muscles need to contract to a greater degree than is required for a flat route. More power is required, which will help you to develop a stronger stride.
Get stuck into some hill intervals and you’ll walk away with noticeably stronger legs. Going back to a flat road will seem like walking on air after a few hill sessions! They’re no walk in the park but hills do produce results and they’re an incredibly effective fitness booster.
Here are a few reasons why you should try hill-focused treadmill workouts for 10k races:
They can significantly improve leg muscle strength, tendons, ligaments and running form
Hill training on the treadmill allows you to control incline, alternating it at will to mimic the race course
Hill treadmill training workouts for 10k races will help improve your stride length and speed
Running economy and overall cardiovascular fitness will also be noticeably improved
You’ll need to put in around 8-12 weeks of regular (twice per week) hill training to reap the rewards.
There’s an art to running uphill and you’ll need a few coaching tips to help you do it properly and avoid injury. Check out Hill Runner Vol. 1 and find out how to run at a constant incline without burning out. It’s treadmill-specific so great for the winter months!
What are you waiting for? All you need to get started with treadmill training workouts for 10k races is an iPod and some lightweight running gear, I’ve got the rest covered.