400m treadmill wrote:
During Christmas break I will not have access to an indoor track and was wondering if anyone had any workout ideas using a treadmill for a 48 sec 400m runner. Some of the current workouts I would be doing if it weren�t zero degrees outside would be 3x500 (56 sec pace), 10x200 (30 sec), and 4x200 (25 sec).
Assuming the treadmill I will be using only goes down to 6 minute mile pace, does anyone have any successful experience with 400m training on a treadmill? I will also have access to a stationary bike if anyone has ideas for that.
Disregard the posts telling you that you can't get a good workout on treadmill, I am telling you for a fact that you can get in some quality workouts. Assuming you have access to a 12 mph TM, start out with 15 minutes @ 8mpm, stretch; set your TM to a 8%incline, run 6 x 2 minutes at the max speed with 2 minute rest in between. As you get comfortable with this workout, reduce the rest to 1.5 minutes and then to 1 minute. When you get tired, focus on cycling and don't cheat the machine by over striding. Obviously, this is more of strength workout, but at this point in the season for a week or 2, this workout will serve you will.
Btw, lots of athletes travel over the holiday and have their training compromised.