Boredom-Busting Treadmill Workouts

Let's face it, treadmill running can be tedious, especially during the winter months, when the harsh weather forces you to log lots of mileage inside. 

But treadmill workouts don't have to feel like torture. By mixing your runs with a variety of structured workouts - in which you're varying your pace and incline at set intervals - the runs can actually be fun. And when you are able to hit the road again, you'll find that you feel faster and fitter because of your time inside. 

Try these workouts, recommended by 2:39-marathoner Jason Fitzgerald, a USATF-certified coach, and the founder of Strength Running, a running blog with over 200,000 monthly readers.

ROLLER-COASTER RUN 

HOW YOU BENEFIT: 
Instead of a strict hill repetition workout, you'll run a very hilly course at your normal, easy running pace. "This workout is great for building leg strength, preventing injuries, and preparing for hilly race courses," Fitzgerald says. It's also helpful for beginner runners who need to get comfortable running on varying terrain. "Plus, it's more fun than running the same grade all the time!" 

WHAT TO DO: 
Warm up with 1 to 2 miles of easy running at a 0% grade 
Run 1-mile at a 2% grade, followed by a quarter mile at 0% grade 
Run a half-mile at a 3% grade, followed by a quarter mile at 0% grade 
Run a quarter-mile at 4% grade, followed by a quarter mile at 0% 
Run a quarter-mile at 5% grade 
Cool down with 1 to 2 miles of easy running at a 0% grade. 

AEROBIC FARTLEK 

HOW YOU BENEFIT: 
With this workout, you'll alternate between running at different race paces, and bouts of easy running for recovery. In each set, you can choose to run at your current race pace or goal race pace to help elevate your fitness. "Alternating pace is one of the simplest ways of beating boredom on the treadmill - and it's a great way to boost your fitness," says Fitzgerald. To make this workout more challenging, you can either add more bouts of race-pace running, make the race-pace segments longer, or reduce the amount of time you allow for recovery. 

WHAT TO DO: 
Warm up with 1 to 2 miles of easy running. 
1-2 miles at an easy, relaxed pace. 
5 minutes at Marathon Pace, followed by 2 minutes of easy running 
4 minutes at Half-Marathon Pace, followed by 2 minutes of easy running 
3 minutes at 10k Pace, followed by 2 minutes of easy running 
2 x 2 minutes at 5k Pace, followed by 2 minutes of easy running 
Cool down with 1 to 2 miles of easy running. 

PROGRESSION RUN 

HOW YOU BENEFIT: 
The next time you're stuck inside on the 'mill, try this progression workout will help you develop your endurance and give you a chance to practice running fast on tired legs. 

WHAT TO DO: 
Warm up with 1 to 2 miles of easy running 
Increase the pace by 5-10 seconds every 2 minutes. 
Continue this pattern until you're running at your tempo pace (about 10k pace for beginners or half marathon pace for advanced runners). 
Maintain this tempo pace for the final two minutes of the progression 
Slow the pace down until you're at your easy pace again. 
Cool down with one to two miles of easy running. 

Editor's Note: Don't know what your "race pace" is? Visit your local Fleet Feet for more information about beginner and intermediate training programs for 5Ks, half-marathons, marathons, and more!

*Originally published on the Fleet Feet Blog in February of 2015*