Breaking Through Plateaus: 5 Advanced Treadmill Workouts to Boost Your Pace and Overcome Barriers | Including Training Plans
Introduction
Have You Hit a Running Plateau?
Have you ever felt like your running has become stagnant? No matter how hard you try, your pace just won't improve, and the joy of running seems to fade away? It's like hitting a level in a video game where you can't progress no matter what you do. Don't worry, you're not alone. Many runners experience this so-called "plateau," a bottleneck in their running journey.
Why Break Through?
Plateaus occur when your body has adapted to your current training intensity and pattern, leading to slow or no progress. This not only affects your performance but can also diminish your enthusiasm for running. As a coach with over 10 years of running experience, I understand how frustrating this can be. Running isn't just exercise; it's a lifestyle. When we hit a plateau, overcoming it becomes our challenge.
What This Article Offers
In this article, I'll share five advanced treadmill workouts designed to help you increase your pace, break through barriers, and rediscover the joy of running. We'll base our discussion on Jack Daniels' "Running Formula," providing scientifically-backed training plans tailored for treadmill use.
What to Expect
Are you ready for the challenge? Let's explore how to perform Easy (E), Marathon Pace (M), Tempo (T), Interval (I), and Repetition (R) runs on a treadmill, understand the purpose, intensity, and application of each, and learn how to adjust the intensity based on your fitness level. By the end of this article, you'll have a comprehensive training plan to help you break through your plateau and enhance your running performance.
Core Content
Easy Run (E): The Foundation of Running
Purpose and Intensity of Easy Runs
Easy runs (E) are the foundation of running training, aimed at recovery, building endurance, and establishing a running habit. The intensity is typically between 60%-70% of your maximum heart rate, where you can comfortably hold a conversation. Imagine jogging in a park, with birds singing and the scent of flowers in the air, your breathing steady, and your heart rate calm—that's the feel of an easy run.
How to Perform Easy Runs on a Treadmill
Performing an easy run on a treadmill is straightforward. Set the incline to 0% or 1%, then adjust the speed to a pace where you can easily chat. Typically, this would be between 5-6 mph. Keep your stride natural, not forcing speed or slowing down. Example: One of my students, John, initially pushed too hard during his runs, leading to quick fatigue. After incorporating more easy runs into his routine, his endurance and enjoyment of running significantly improved.
Adjusting Intensity
Depending on your fitness level, the speed of your easy run can vary. If you're new to running, start with walk-run intervals, gradually increasing the running time and distance. For seasoned runners, you might add slight inclines or brief speed-ups to challenge yourself.
Marathon Pace (M): Preparing for the Race
Purpose and Intensity of Marathon Pace Runs
Marathon pace (M) runs are designed to maintain a steady rhythm during a race, usually at 75%-85% of your maximum heart rate. This is the pace you'd aim to keep for the entire 26.2 miles. Example: I coached a runner who, through marathon pace training, achieved a new personal best in a marathon.
Simulating Marathon Pace on a Treadmill
To simulate marathon pace on a treadmill, first determine your target marathon pace. Set the incline to 1% and adjust the speed to your goal pace. Run at this speed for at least 30 minutes, ideally over an hour. Monitor your heart rate to ensure it stays within the target range.
Adjusting Intensity
For beginners, start with a slower pace and gradually increase it. Experienced runners can incorporate short bursts of faster running to mimic race conditions.
Tempo Run (T): Boosting Speed Endurance
Purpose and Intensity of Tempo Runs
Tempo runs (T) are crucial for improving speed endurance, typically at 85%-90% of your maximum heart rate. It's like running at a pace where you're pushing yourself but can still maintain it for a while. Example: One of my students improved his 5K pace from 8:50 to 8:15 per mile through tempo training.
Performing Tempo Runs on a Treadmill
Set the treadmill incline to 1% and adjust the speed to your tempo pace. Tempo runs usually cover 2-3 miles. Remember to include proper warm-up and cool-down sessions before and after.
Adjusting Intensity
Adjust the speed and distance based on your fitness level. Beginners might start with shorter distances, while seasoned runners can push for longer or faster runs.
Interval Training (I): Pushing Your Limits
Purpose and Intensity of Interval Runs
Interval training (I) is effective for enhancing anaerobic capacity and speed, typically at 90%-95% of your maximum heart rate. It's like sprinting, resting, then sprinting again. Example: I guided a runner who, through interval training, reduced his 1000-meter pace from 5:40 to 5:20 per mile.
Interval Training on a Treadmill
Set the incline to 1% and adjust the speed to your interval pace. A common pattern is to run for 1 minute, rest for 1 minute, and repeat 5-10 times. Include warm-up and cool-down.
Adjusting Intensity
Adjust the speed and rest periods according to your fitness level. Beginners might start with shorter intervals, while experienced runners can reduce rest time or increase speed.
Repetition Runs (R): The Ultimate Challenge
Purpose and Intensity of Repetition Runs
Repetition runs (R) are extreme training sessions, usually at 95%-100% of your maximum heart rate. It's like sprinting all out, resting, then sprinting again. Example: A student of mine improved his 400-meter pace from 1:50 to 1:45 per mile through repetition training.
Performing Repetition Runs on a Treadmill
Set the incline to 1% and adjust the speed to your repetition pace. A typical pattern is to run 400 meters, rest for 2-3 minutes, and repeat 4-6 times. Include warm-up and cool-down.
Adjusting Intensity
Adjust the speed and rest periods based on your fitness level. Beginners might start with shorter distances, while seasoned runners can reduce rest time or increase speed.
Practical Guide
Detailed Steps

Warm-Up: Before any workout, do a 10-15 minute warm-up including light jogging, dynamic stretching, and some light accelerations.

Workout: Choose your training type (E, M, T, I, R), adjust treadmill speed and incline, and perform the workout.

Cool-Down: After your workout, cool down for 5-10 minutes with light jogging and static stretching.

Record: Log your heart rate, pace, distance, and how you felt after each session to adjust future training plans.


FAQs

Q: How often should I do high-intensity workouts?

A: High-intensity workouts (like I and R) should be done 1-2 times a week to avoid overtraining and injury.


Q: How do I know if my training intensity is right?

A: Monitor your heart rate and how you feel. If it's too hard or your heart rate is too high, adjust the intensity.



Tips and Reminders

Avoid Overtraining: Allow sufficient recovery time between high-intensity sessions.
Listen to Your Body: If you feel unwell or overly fatigued, adjust or rest.
Nutrition and Recovery: Pay attention to diet and sleep to ensure your body has the energy and time to recover.

Personalized Recommendations

Adjust Based on Goals: Tailor your training focus and frequency according to your running goals (e.g., marathon, 5K).
Incorporate Other Training: Add strength training or cross-training to enhance overall fitness.
Virtual Running Experience: Try AR running or online social running to make training more enjoyable and motivating.

Advanced Techniques
Advanced Tips

Heart Rate Variability Training: Use HRV to adjust training intensity and recovery periods for optimal results.
Altitude Training: If possible, train at higher altitudes to increase red blood cell count and endurance.

For Professional Users

Data Analysis: Use running data analysis software to gain insights into your training effectiveness and physical condition.
Professional Coaching: If feasible, work with a professional coach for scientifically sound training guidance.

Future Trends

Smart Treadmills: Future treadmills will likely adjust training plans automatically based on user data.
Virtual Reality Running: VR technology will enhance the running experience by simulating various environments and race scenarios.

Conclusion
Recap of Key Points
In this article, we've explored how to use five advanced treadmill workouts to break through plateaus, increase your pace, and reignite your passion for running. These include easy runs, marathon pace runs, tempo runs, interval training, and repetition runs, each with its unique purpose and intensity.
Actionable Advice

Plan Your Training: Develop a scientifically sound training plan based on your goals and fitness level.
Stay Consistent and Adjust: Keep training regularly, but be ready to adjust based on how your body responds.
Enjoy the Journey: Remember, running is not just about training; it's a lifestyle. Enjoy the process.

Encouragement
The path of running will always have its plateaus, but these are opportunities for growth. Remember, every training session is a step forward, and every breakthrough is a testament to your dedication. Let's keep pushing on the treadmill towards faster, stronger, and further goals. Keep going, runners!