Time-pace training

It can be done indoors, with a treadmill, or outside, with a watch.

Always check with your GP before starting any new exercise program.

Warm up 5 minutes walk/jog
Run 1 minute at race pace
Rest 1 minute at easy pace
Run 2 minutes at race pace
Rest 2 minutes at easy pace
Run 3 minutes at race pace
Rest 3 minutes at easy pace
Run 4 minutes at race pace
Rest 4 minutes at easy pace
Run 5 minutes at race pace
Rest 5 minutes at easy pace
Run 4 minutes at race pace
Rest 4 minutes at easy pace
Run 3 minutes at race pace
Rest 3 minutes at easy pace
Run 2 minutes at race pace
Rest 2 minutes at easy pace
Run 1 minute at race pace
Rest 1 minute at easy pace
Cool down 5 minutes walk

Incline workout

The incline feature on treadmills is a great way to improve your strength and endurance. It also has less impact on your knees and hips than running up and down the real thing.

Warm up 5 minutes walk/jog

Hill 2 minutes at steady pace with 4% incline

Rest 2 minutes at easy pace

Hill 2 minutes at steady pace with 5% incline

Rest 2 minutes at easy pace

Hill 2 minutes at steady pace with 6% incline

Rest 2 minutes at easy pace

Hill 2 minutes at steady pace with 7% incline

Rest 2 minutes at easy pace

Hill 2 minutes at steady pace with 6% incline

Rest 2 minutes at easy pace

Hill 2 minutes at steady pace with 5% incline

Rest 2 minutes at easy pace

Hill 2 minutes at steady pace with 4% incline

Rest 2 minutes at easy pace

Cool down 5 minutes slow jog