Chapter 5: Training for Endurance 108 Table 5.9. Sample Workouts for Non-Running Activities LSD Pace / Tempo Speed Interval HIIT Exercise 30+ min. 5-min Easy / 10-min Hard Repeats 3-5 min. high-intensity repeats coupled with 3-5 min. of low-intensity recovery periods 30-90 sec. high-intensity repeats coupled with 2.5-5 min. of low-intensity recovery periods Treadmill Tempo Run As mentioned previously, pace / tempo training is an effective method for improving lactate threshold (LT). Additionally, traditional approaches to pace / tempo training include either steady or intermittent training. Another, more recent, option to training pace /tempo, and improving LT, is the treadmill tempo run. This approach to pace / tempo is best used when training for mid distance endurance events (e.g., 1.0-mile, 1.5-mile, 2.0-mile, 3.0-mile, 5-km). Provided below are the required steps for how to perform the treadmill tempo run for the mile. Step 1: Subtract 10-20 seconds from last 1.0 mile run time to determine desired run time Step 2: 60 ÷ desired run time = required miles per hour (MPH) Step 3: Run 1.0-mile at required MPH at 0% incline and walk as required. However, only the distance ran counts toward the 1.0-mile distance Step 4: When able to run the entire 1.0-mile without stopping, increase incline to 0.5% and repeat Step 5: When able to run the entire 1.0-mile at 0.5% incline without stopping, increase incline to 1.0% and repeat Step 6: When able to run the entire 1.0-mile at 1.0% incline without stopping, subtract 10-20 seconds from current desired run time and repeat the entire process Let’s perform a sample calculation using our example from earlier. Let’s use 7 minutes and 45 seconds as our current 1.0-mile run time. For Step 1, let’s subtract 15 seconds (halfway between 10 and 20), which equates to a desired run time of 7 minutes and 30 seconds. For Step 2, we need to convert the number of seconds to a numeric. For example, as a numeric 30 seconds = 0.5, not 0.3. To convert to a numeric, divide the number of seconds by 60 (i.e., 30 ÷ 60 = 0.5). So, our required miles per hour would be 8 mph (i.e., 60 ÷ 7.5 = 8).