Below are treadmill running workouts that will build your endurance for race season.

Improve Pace Speed and Endurance

Start with a 5-minute warm-up before the session.

• 3 min run a fast pace
• 3 min run pace
• 2 min run a fast pace
• 2 min run pace
• 1 min run a fast pace
• 1 min run pace.
• 2 min run a fast pace
• 2 min run pace
• 3 min run fast pace
• 3 min run pace

Finish with a 5-minute cooldown.
The fast pace means to go a little faster than your usual pace, not kill it. You are trying to use your fast pace to help stimulate and increase your normal pace speed.

If the pace falls behind based on time, decrease the time to the point where the pace seems to drop-off. Condition the pace and don’t go slower.

Building up is better than killing it because your body has to learn to adapt, adjust, and change.

Contrast Training

Start with a 5-minute warm-up before the session. Make sure the incline is difficult in the beginning. This will highly stimulate the nervous system. This workout will help you run a faster pace more easily.

Do three times

• 1 min run 6% incline
• 1 min run a fast pace
• 2-3 min run pace

Do 3 times

• 1 min run 4% incline
• 1 min run a fast pace
• 2-3 min run pace

Finish off with a 5-minute cooldown. Adjust the incline and speed according to your fitness to make it challenging for you, not too easy or too hard.

Hill Power
Start with a 5-minute warm-up

• 1 min pace 10% incline.
• 2 min pace 5% incline.
• 1 min pace 8% incline.
• 2 min pace 4% incline.
• 1 min pace 6% incline.
• 2 min pace 3% incline.
• 1 min run pace at 2% incline.
• 2 min pace 0% incline.

Finish with a 5-minute recovery walk or jog.

Hills and Flats Workout
Running and training with hills will increase strength and endurance and boost your sprint power and bursting speed. Running, walking, or jogging hills is great for leg strength development. The best way to improve a specific motion is to train that specific motion harder. Squats and lunges do transfer into sprinting, but nothing beats movement specificity. Therefore, hills make you a stronger and faster runner because it is identical to sprinting. Start with a 5-minute warm-up.

• 1-2 min at pace 2% incline
• 3 min pace 0% incline
• 1-2 min at pace 4% incline
• 3 min pace 0% incline
• 1-2 min pace 6% incline
• 3 min pace 0% incline
• 1-2 min run pace at 8% incline
• 3 min pace 0% incline

Finish with a 5 min cooldown walking or jogging. You can also perform this routine, starting at a higher incline first.

Start with a 5-minute warm-up.

• 1-2 min at pace 8% incline
• 3 min pace 0% incline
• 1-2 min at pace 6% incline
• 3 min pace 0% incline
• 1-2 min pace 4% incline
• 3 min pace 0% incline
• 1-2 min run pace at 2% incline
• 3 min pace 0% incline

Finish with a 5 min cooldown walk or jog for recovery. Suppose you need to adjust your times for more or less, no problem. Adjust accordingly. These are only templates to follow. Everyone will have a different starting point. Record it and advance from there.

Rolling Hills

• Run for 30 seconds to 1 minute using a 4% incline.
• Run-flat 30 seconds to 1 minute at a 0% incline.

Adjust the incline accordingly. You can also decrease the time to roll up and down the hills with more frequency. Repeat for 10-15 minutes.

Sprint
Maximal speed reps are different than speed and conditioning reps. Maximal speed reps need full recovery because you are trying to sprint maximal speed each time. Speed and conditioning reps take less recovery because the purpose is conditioning.

Maximal Speed Reps

• Sprint 10 seconds max effort.
• Jog at a slow pace to recover for 3-5 minutes.
• Repeat 5-8 times.

What’s important here is that you maximize and maintain each sprint reps speed.

Speed Conditioning Reps

• Sprint 10 seconds
• Run pace for 2 minutes
• Repeat 5-8 times

What’s important here is don’t worry about if the sprint speed decreases because it is about conditioning.

Hill Climber
Increase incline or time according to fatigue. Run pace.

• Incline 2% – 5 minutes
• Incline 4% – 4 minutes
• Incline 6% – 3 minutes
• Incline 8% – 2 minutes
• Incline 10% – 1-2 minutes

Recover by walking or jogging for 5 minutes and do again if you like. Time is not so important here. It is about conditioning.

Ladders
You can create your own ladders if you want. Adjust the time and incline according to your fitness level. For example, if an 8% incline is too hard at 5 minutes, stay at 6%. Warm-up 5 minutes.

Run your pace.

• 2 minutes-2% incline
• 3 minutes-4% incline
• 4 minutes -6% incline
• 5 minutes -8% incline
• 4 minutes -6% incline
• 3 minutes -4% incline
• 2 minutes -2% incline