Easy Run on the Treadmill Workout Plan

 

I spent so much time running on the treadmill this winter and now find myself back running indoors more often again even though they tell me it’s Spring. It doesn’t look like Spring outside my window this morning considering there is SNOW all over the place although who can really see anything since the sun has yet to rise today.

Anyway, before I go further into my daylight savings and weather-related negative ranting, I really don’t mind the treadmill that much and I do find benefits to running indoors, as you know.

However, I sometimes struggle with easy runs on the treadmill.

Easy runs, also known sometimes as recovery runs, really should be run at what feels like a relatively easy, comfortable and relaxed pace that your body feels comfortable with at that moment – I say at that moment because what you and your body consider easy can change from day-to-day.

My problem with easy runs on the treadmill though is that my pace isn’t determined by my body because I have to set the speed rather than let things happen naturally as they do outdoors.

I also get crazy antsy if I go too slow on the treadmill or if I don’t play with the buttons throughout my run because playing with the speed button and changing things up keeps me better engaged, making the run time fly by.

Recently I came up with this easy run speed strategy for myself which keeps my pace both in an easy range and in check while keeping my fingers and mind engaged with the buttons.

Take a look at the workout and then I will explain it a bit more in detail.

 

I can’t determine your easy pace range for you but I can give you the pace range I use for this workout most often. While it can change from day-to-day based upon how I am feeling, usually my most comfortable easy pace range on the treadmill is between 6.3 – 6.8. So long as I stay within that range, I am guaranteed an easy run that also keeps me from going too slow for my patience level.

I force myself to stay at the slowest end of that pace range (6.3) for half a mile. Once I reach the half mile mark, I bump up the speed every tenth of a mile to keep myself engaged. Once I reach the mile mark, I drop the speed back down to 6.3 and repeat the pattern.

Putting this all together, my easy run on the treadmill looks like this:

0.0 – 0.50 -> 6.3

0.50 – 0.60 -> 6.4

0.60 -0.70 -> 6.5

0.70 – 0.80 -> 6.6

0.80 – 0.90 -> 6.7

0.90 – 1.0 -> 6.8

Once I reach the mile mark, I drop my speed and repeat the pattern.

Please let me know if you try this easy run workout and/or if you have any questions!

Other Treadmill Posts of Interest:

5 Benefits of Treadmill Running For Outdoor Runners

Pros & Cons of Running on the Treadmill

Treadmill  Interval Workout < – love this one!

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How was your weekend?! Anything about it worth sharing?

How often do you run on the treadmill right now?