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V02 max runs on the treadmill
Are there any tips or tricks I should know for running V02 max runs on the treadmill? The weather is supposed to be cold and rainy tomorrow morning and I may not be able to get myself outside. Do I just set the speed at the pace dictated by my Z5 zones, or a little faster? Is a 1% incline on the 'mill enough? Thanks for any advice!
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I love doing V02 stuff on the treadmill especially if it's been a while or the paces are new to me. keeps me honest through the whole main set.
The key for me with treadmill work is a good warm up. outside your pace can be all over the place in that first mile but a treadmill prevents that if you stick it at one pace and just run. a sign that you're rushing it is tightness in your shins once you get to the actual intervals. For me here's what works: 5-10 min at EP and then some pick ups (3-4 with full recovery) at or above that pace for 30-60 seconds. really loosens up the lower leg and ankle so that I'm not slapping my feet. also gets my turnover up and flushes the system. takes 15 minutes tops.
I'm a fan of 1-2% incline but that's mostly because it's more comfortable to me. start with 1% and see if you like it (will also prevent that running downhill feel with speed work). if not, got back to 0%. if you're still running outside and using the treadmill on bad weather days, I wouldn't sweat it. go with whatever feels better.
I usually go with the 1% grade and use my Zone 5 speeds from outdoor tests. Might be a little off, but I'm still working hard so can't be that far off!
haha! so very true.
I tend to be a worrier. Falling off the back has definitely crossed my mind! I'm going to be holding the emergency stop cord during those intervals! Thanks for the advice, all of you. Very helpful!