Tough Treadmill Workouts

Turn Up Your Tempo Set the incline to 1 percent and warm up with 10 minutes of easy running. Then set the pace 2 minutes faster than your easy running pacesay 8 minutes per mile if you usually run 10-minute miles for a long, easy run. Go at that tempo for 3 to 4 minutes, and then walk for 3 to 4 minutes. Thats one round; do 3 to 5 total rounds.

This is a maximum aerobic effort that helps you push your easy pace, says Rich Agnello, C.S.C.S., a coach for the New York-New Jersey Track Club and Next Level Sports & Fitness Training.

Progression Run Warm up with 5 to 10 minutes of easy running. Then set the incline at 1 percent and start running at a 5 miles-per-hour pace. Increase the speed 0.2 mph every minute until you completely fatigue.

This workout will systematically and incrementally increase an athlete's lactate threshold, says Andrew Kastor, head coach for Mammoth Track Club in Mammoth, California. It will also develop mental patience and boost VO2 Max.

Half-Mile Intervals Warm up with 15 to 20 minutes of easy running. Then run a half-mile at 75 percent of your hardest effort. When you hit the half-mile mark, slow to a jog for 200 meters. Thats one round; do 6 to 8 total rounds.

By not fully recovering between repeats you still improve your ability to run fast, but also ensure you have the aerobic strength and support to maintain goal pace on race day, says Jeff Gaudette, head coach at RunnersConnect.net.

The Horrible Hill Workout Warm up with 10 minutes of easy running. Begin your workout by setting the incline to 8 percent and sprint as fast as you can for 30 seconds. Then lower the incline to 5 percent and walk for 30 seconds. After walking, sprint for 90 seconds at your 10K pace, then walk for 2 minutes. Thats one round; do 6 to 9 total rounds.

This workout challenges your anaerobic and neuromuscular system while also helping build strength with the long hill repeat, says Gaudette.

Progressive Intervals Warm up with 10 minutes of easy running. Start the treadmill at 7 miles per hour on a 1 percent incline and run 60 seconds at that pace. Then lower the speed to an easy pace and take a 60 second break. Bump up the speed to 7.5 mph and repeat this 60 seconds of running with a 60-second break while increasing the speed by 0.5 mph after each break. Once you cant hold that faster speed for the full 60 seconds, drop the interval down to 30 seconds of running with 60 seconds of rest until you cant go anymore.

As the workout progresses, you carry more and more fatigue into the next interval," says Steve Magness, head cross country coach at the University of Houston and professional running trainer. Its a great workout that gives you bang for your buck on the aerobic and anaerobic side of the coin.