4 Treadmill Sessions For Triathletes

  • By Jené Shaw
  • Published February 18, 2016

Four purposeful workouts to help you use the treadmill to your training advantage.

Whether you’re still waiting for spring to arrive or simply need more of a focus indoors, the treadmill is a useful tool to maximise your run training. Coach Brad Seng of D3 Multisport in Boulder, Colo., designed these quality sessions to keep the fun factor intact for when the treadmill gets daunting or mentally stale.

Buffer Buffs Hill Reps

15’ easy jogging with 4×20’’ bursts and 40’’ easy for recovery at the end

Main set
Repeat the following pattern 3–4 times. Do the strength exercises off to the side of the treadmill.
45’’ hard Zone 3–4/5K effort at 4–6% grade
5 squat jumps
15’’ sprint Zone 5 at 4–6% grade.
20 high knee skips
45’’ moderate Zone 2–3/half-marathon effort at 4–6% grade
10 push-ups
45’’ fast uphill Zone 3/10K effort at 4–6% grade
10 split squat jumps
45’’ moderate Zone 2–3/half-marathon effort at 1% grade
10 double leg hops
1:30 fast Zone 3/10K effort at 1% grade
Walk 2–3’ or stand on edge of treadmill to recover

10’ easy jogging with final 2–3’ walking

Key: ’ = minutes | ” = seconds

Next »