Elite Ad­vice

Jo Pavey on tread­mill ses­sions

Runner's World (UK) - - Contents -

Dur­ing an icy spell, the tread­mill can be used for hard work­outs, such as intervals or hills. Log some steady miles on the tread­mill be­fore do­ing a hard work­out, to en­sure you have adapted to the ma­chine. And don’t go all out – you risk in­jury if you have to sud­denly stop and strad­dle a fast-mov­ing tread­mill belt. •10-min warm-up

•10 x 1-min at 5 per cent gra­di­ent,

in which you in­crease the speed to a pace you find com­fort­ably hard but not flat out. Do 90 sec­onds of gen­tle jog­ging to re­cover be­tween each ef­fort. •10-min cool-down

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.