Treadmill Training:Tempo Runs

All the reading I've done on the topic varies but I definitely advocate using the treadmill in a training regimen. Especially when the weather is less than favorable or when you are lacking the motivation to get outdoors. I love running but I do tend to punk out of  hitting the pavement when its wet or stormy out (cold weather doesnt bother). During training this week  I competed my tempo run with a 10 mi fast finish on the "mill".

A note to beginner runners, makes sure that all your running isn't done indoors. Things like terrain, temperature, and humidity all effect you when you are running. Therefore, its important that you get your body used to it. Don't be discouraged looking at your outdoor vs. indoor times. Ultimately  you'll find that you  run faster on the treadmill than outdoors. According to expert Jack Daniels as quote by Claire Lunardoni in her Livestrong article, "There is no wind resistance while running in place on a treadmill, allowing the runner to run faster. Since wind resistance increases exponentially with pace, this discrepancy becomes more pronounced at faster speeds. Also, since the belt is moving under the runner’s feet, he doesn’t have to push off as he would on firm ground. Picking up your feet to reposition them on a moving belt requires less energy than propelling yourself forward, which can lead to an 10 percent increase in speed." That's why I urge new runners to get out doors when they can to give themselves a true since of their abilities and environmental tolerances.

Otherwise the treadmill is a great convenience tool and can provide you with a good workout. My tempo workout was as follows:
10 min warm-up 10 pace
5 min at 10k pace/30sec walk break (3xs)
10 mins at 5k pace
5 min cool down

I included a great video from runners world that features a pyramid style tempo run. Happy training ladies and gents.