Welcome to Getting Fit at Fifty

My name is Art Davis and I started running in 2007 to lose weight. Check out my before and after photos at the bottom of the page. I ran my first 5K and 10K in 2007 I went on to run my first half Marathon and full Marathon in 2008.























Sunday, January 16, 2011

Treadmill Training

Today will be a short run approximately 3 miles after yesterday's 13.1 mile run. The conventional wisdom seems to be take the day off after a long run. As I have trained and gotten into better shape, it seems to help to do an easy short run the day after a long run. I have also been thinking about my training program it is really hilly out where the Southern Indiana Classic is ran. I am thinking that February and March should be dedicated to hill training. I found a good treadmill hill training program on Runner's World website. Condensed training program:

  • Run 1 minute at an incline of 1
  • Run 2 minutes at an incline of 2
  • Run 1 minute at an incline of 1
  • Run 2 minutes at an incline of 3
  • Run 1 minute at an incline of 1
  • Run 2 minutes at an incline of 4
  • Run 1 minute at an incline of 1
  • KEEP ALTERNATING until you reach an incline of 9
Do not be discouraged if you cannot make it all the way to 9 the first few times you run, it takes a while to make it to 9, also be sure to adjust the speed of treadmill to your level of conditioning.

What strategies do you have for running on the treadmill?

 

1 comment:

  1. I think it is great that you are willing to document your progress on your amazing journey to health and fitness. I look forward to any and all tips and pointers.

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