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Trail Running Course

5 Miler Treadmill Workout #4

This little dandy I inserted into the middle of a 9 mile run and it worked me pretty good especially since the airflow systems were not working at the club. I was struggling a bit towards the end of the last 800 but was able to complete it, barely. I was a wet puddle when it was all said and done.

The workout includes two miles of 1/4 mile (400 m) hill intervals followed by two miles of 1/2 mile (800 m) flat intervals.

I have used generic labels so you can define the pace that works for you.

Effort Levels:

Easy – able to talk to the person on the treadmill next to you

Focused – looking straight ahead, minimal talking

Hard – no desire or ability to talk

Workout #4:

After the warm-up, each ‘Effort Level/Incline Grade’ entry represents .25 miles (400 m).

Treadmill Workout #4

Feel the BuzZ!

About the author

David Hanenburg David Hanenburg is the passionate dirt-lovin' creator of Endurance Buzz and has been playing in the endurance sports world since 2000 after knockin' the dust off of his Trek 950 hardtail thanks to a friend asking to go ride some local dirt. In 2007 he ran his first ultra on the trails and fell in love with the sport and its people. For more information on David's endurance sports journey, check out the About page.

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