Treadmill Pyramid Session for Stronger Running

Jul 15, 2015   //   by James Dunne   //   Biomechanics & Running Technique, Training Videos  //  5 Comments  //  Affiliate Disclosure  

 
In this episode of my new vlog (check out all the videos here), I describe one of my favourite treadmill sessions.

Generally speaking, I’m not the biggest fan of treadmill running. That said, I’m also a realist, and I appreciate that for some runners, occasionally circumstances dictate that a session on the treadmill is the most viable option!

So if you need to do a treadmill session, here’s a cracker for you :)

  • 5min Easy Running Warm-Up
  • 1min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 2min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 3min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 4min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 5min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 4min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 3min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 2min Running 10K Race Pace @5-7% Incline
    1min Rest
  • 1min Running 10K Race Pace @5-7% Incline
  • Cool Down

Simple stuff, and surprisingly effective. Enjoy!

Let me know how you get on in the comments below….

About The Author

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.

 

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5 Comments

  • I tried this at gym today. Never done this type of training before and it was great. I used 3-4% incline and kept at my 10k pace. Legs were like jelly afterwards but I will definitely be doing more of these sessions. Thanks James! :)

    • It’s a toughie, that’s for sure! One of these a week for the next six weeks will definitely help your running… Enjoy!

  • Rest’s are they step off walk or easy jog , cheers

  • Great workout. I sometimes have to uset the treadmill at work but end up with all sorts of niggles as I’m trying to run too fast as you mention in this video. I did this workout last night and my legs know about it, without the niggly pain. Thanks!!

  • Gave this a go this afternoon. Loved the sound of it but struggled to stay on 10k pace on the treadmill (ive never felt too comfy running quickly on treadmills). Add to that the gym was roasting i balied out after the first 4 minute section. Might give it another go next week outside…maybe on an undulating path?

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