Treadmill Running

As of September 2007, I have opted to use the treadmill at the gym because I cannot bear the cold when running outside. Thus, I do my distances there and so far have found it quite convenient.

My gym uses Technogym machines and the treadmill is the Excite Run 700.

Typical speeds I use

Running	10 km/hour
Walking (warm up)	5 – 6.5 km/hour
Walking (cool down)	5 km/hour
Walking (general)	6.5 km/hour

Typical Distance

For general running, at least 5 KM and up to 9 KM

For speed training, see below.

What I have with me on the treadmill

· Lipbalm

· Tissues

· Gym card

· iPhone/Mobile phone

· iPod (yes, I do carry both at times!!)

· Water bottle

The Incline

If you are used to running outside, or just to avoid shin splits, it is important that you set the incline to at least 1%. I did so from the my very first treadmill run so now it feels quite natural. If you are not used to an incline and would like to start but it is quite difficult for you to adapt, then run with an incline at certain periods (say 5 minutes on, 5 minutes off) and try to increase the time you spend running with the incline

I do use a higher incline, commonly 4% but sometimes 5 or 6 when I walk. It is great for working your abs and your legs.

The Boredom

A lot of people complain they are bored on the treadmill and I can certainly see why; you are just hitting the same spot and the scenery is the same. A good playlist really helps make time go by fast, but really, you just HAVE TO DO IT. Don’t think about it too much; 10 to 15 minutes is all it takes to get your absorbed into the run.

Treadmill Workouts

Long distances

There is really no typical routine which I follow when I just run; every day is different. All the same, psychologically my mind finds “running portions” to be more convenient when I am annoyed with running (yes, that happens!!). The Excite Run has three GOAL options:

· Calories

· Distance

· Time

I change my goal often during a run. For example:

· TIME: 15 minutes

· DISTANCE: 2.5 KM

· Calories: 100 kcal

In this example, I would run 5 KM in total (assuming my speed is 10 km/hour ) and I would probably choose to walk those other 100 calories off.

Speed Training

Workout #1

Five 800s

Distance/Time	Speed
2 minutes	6 km/hour
800 meters	11 km/hour
200 meters	6 km/hour
Repeat 4 more times
Total Distance	5.2 KM
Total Time	21 minutes running, 12 minutes walking

Workout #2

The Original Four Fives

Distance/Time	Speed
2 minutes	6 km/hour
5 minutes	10 km/hour
5 minutes	11 km/hour
5 minutes	10 km/hour
5 minutes	11 km/hour
Total Distance	3.7 KM
Total Time	20 minutes running, 2 minutes walking

Workout #3

Done in 15

Distance/Time	Speed
2 minutes	6 km/hour
5 minutes	10 km/hour
5 minutes	11 km/hour
1 minute	6 km/hour
10 minutes	11 km/hour
Total Distance	3.8 KM
Total Time	20 minutes running, 3 minutes walking

The Running Addict’s Aim for a 5K

Distance/Time	Speed
2 minutes	6 km/hour
5 minutes	10 km/hour
10 minutes	11 km/hour
5 minutes	10 km/hour
10 minutes	11 km/hour
Total Distance	5.5 KM
Total Time	30 minutes running, 2 minutes walking