treadmill workouts

[lévrier]

Hi everybody,

 which examples of treadmill workouts for an age grouper who wants gains of speed on sprint distance triathlons ?
 need to make a "reingeneering of brain" and neuromuscular parameters because i'm sure that it's my limiter.
 Actually running 5 k in 19mn30.
 Thanks a lot

[Matthieu O’Halloran - "M@"]

Hey lévrier the treadmill can be a very good tool for non runners.

Since the word 'sprint' is a terrible word to use for a 1h + event.
I suggest to not over do the speed work - rather focus on speed/endurance.
Extended tempo efforts and/or progressive workouts will make your mentality and engine stronger.

Also, doing some gradient variations will help to force a higher turner.
And force more compact run style, of which is ideal for running off the bike.

Just dont run extended periods of times at 1% grade.
Its a lower legs injury waiting to happen.
No matter how many 'experts' claim that it will emulate running on the road.

[lévrier]

thanks M@ !
i think about 3 kinds of workouts:
1. speed endurance : 20*(40s race pace or just over / 20s rest)
2. pure speed : 10*(30s all out / 1mn rest)
3. progressive : 10mn easy/10mn moderate/10mn inconfortable/5mn hard/10mn easy.

Gradient 0%, focus on high cadence.

Right ?
thanks 

[Fegan]

The 48 hours in Tim Don's training vid is quiet good - now where have I seen that M-M-M workout before?

http://www.youtube.com/watch?v=0BaDYnpTA2Y

[Matthieu O’Halloran - "M@"]

Hey lévrier you dont understand what PURE speed is nor what speed/endurance is.

Pure speed = FULL recovery between efforts.
Speed endurance = LONG AND HARD!

While #1-2 sessions will help a top athlete who's looking to lift his top end speed.
For an age grouper, its an injury waiting to happen.
And will simply teach the body to expect a REST in between efforts.

If top end speed is a limiter, do some short-ish hill reps.

Increase the duration of your progressive workout.
And make it your most important run session of the week.
You will then see what I mean by SPEED ENDURANCE!

A sprint tri is a 1h race - never forget that.

[lévrier]

thank you M@ !
if i follow you, you mean that most of age groupers focus too much on pure speed, althought it is not their real limiter, and it is not the kind of speed they need ?

[Matthieu O’Halloran - "M@"]

Hey lévrier, your 5k run objective.
I am convinced you already have the basic speed to run 1km at that pace - possibly longer.
And then im also convinced, with enuff rest in between.
You could run 5 X 1k @ that pace - possibly faster.

So the reason why you cannot MAINTAIN that pace for 5k.
Is because you lack the ENDURANCE and STRENGTH.
Especially when theres a swim/bike in front of that 5k.

The key, is to run bellow, at and above that pace
Some short, some medium and some long.
How much, how often and how long?
That depends on particular individual factors 
Of which a competent coach will narrow down to and prescribe accordingly...

[pantani]

Some love the pain of competition.
Others are pain avoiders.
Progressive / longer hard sessions are an opportunity -
          make friends with pain, get comfortable with being uncomfortable.
          work on positive thoughts instead of negative ones.
          work on quieting the mind.
          be in the moment.

Going hard at the end of a longer session also has very low injury risk, with the exception of the ego 

.

[doc]

treadmill can be the best run training device , and it can also be the worst training device ,
be careful if you don't know what your doing with it .
if you don't have a knowledgeable coach helping you
then
all would do is run non stop on it , and just go as you feel .
if you never run on it before , break it in gently
not like your normal work outs , as it will stiffen you up in all different places , then you run outside and tear something
seen it 100 times
be warned , even if i got some one running on a freddy all the time and they miss it for a week
and a week only , we do not go back to the same workouts , we do a week of smaller get used to it again work outs