Half Marathon Training on a Treadmill
Half marathon training on a treadmill is usually not ideal for runners. For most runners, a great source of joy in the sport comes from getting outside and experiencing the elements.
However, for some, this might not always be possible – and when given the choice between a break from their goals or training on the treadmill, nearly all runners choose the treadmill.
Can you train for a half marathon on the treadmill?
It is certainly possible to train for a half marathon on a treadmill! Whether this involves some or all training runs, it is still possible to successfully prepare for race day on the treadmill.
The key to treadmill half marathon training is making a few simple adjustments to your training to get the most out of each treadmill run.
Many professional runners have been stuck on the treadmill for their training, and still been able to compete just as well as if they had run outdoors.
Advantages of Half Marathon Treadmill Training
Despite its reputation, there are actually quite a few advantages of treadmill running. Training for a half marathon exclusively on the treadmill definitely lacks variety, but also provides runners with a few extra benefits.
- Convenience – the ability to hop on the treadmill right in the basement, or head to the gym without bundling up in layers when its cold saves a great deal of time overall.
- Protection from the elements – treadmills provide runners with a controlled climate, away from the scorching heat or frigid and slippery winters.
- Safety – treadmill training is significantly safer in the early mornings, evenings or slippery days of winter.
- Access to entertainment – most runners enjoy being able to catch up on their favorite television shows, social media, or e-books, which would not be possible outdoors.
- Easy storage for gear – treadmill running provides easy storage for fuel and water without having to carry any bulky gear.
- Ability to recreate race course – on the treadmill, runners can adjust the incline to mimic the race course, providing extra confidence and practice that runners would miss when running their hometown streets.
- Softer surface – the treadmill has a softer surface than concrete, resulting in less of an impact on the bones and joints than what most runners experience on sidewalks and trails.
- Builds mental strength – powering through the monotony of treadmill half marathon training helps improve mental stamina and strength before race day.
Tips for Treadmill Half Marathon Training
If you’re preparing for a season of treadmill half marathon training, whether by choice or by circumstance, there are a few things you can do to really make the most of the experience.
Get fitted for running shoes
Running shoes are perhaps the most important piece of gear for all runners, but especially distance runners. Treadmill training has the potential to alter your gait or form slightly, which can eventually lead to injury.
To avoid this, be sure to find running shoes that fit properly and provide the support necessary to sustain healthy form on a treadmill. These women’s running shoes and men’s running shoes provide some of the extra support needed when running exclusively on the treadmill.
Add a slight incline
Many runners make the mistake of training on a treadmill at 0% incline, when 0.5% or 1% is actually closer to an outdoor experience. In order to closely mimic training outside, runners should add a slight incline while running their usual training speeds.
Mix up the speeds
Training for a half marathon on a treadmill is bound to be monotonous, and runners will want to avoid sticking to one speed throughout training. Try to mimic a typical training season as much as possible by including runs at an easy speed, a tempo pace, race pace miles and plenty of fast intervals.
Not only will this help avoid boredom, but it is critical for increasing fitness, endurance and speed in preparation for race day. Varying the speeds will help prevent injury and muscle imbalances while training on the treadmill.
Invest in the right clothing
Finding the right running clothes is especially important for half marathon treadmill training. Running long distances on the treadmill is a recipe for sweating, chafing and blisters.
To avoid these discomforts, runners need to invest in gear that fits properly, is breathable and comfortable for the long haul. Sports bras are particularly important, as ill-fitting bras and lead to painful chafing in such a sweaty environment.
While its certainly not necessary, women’s tracksuits can also be a great outerwear option for commuting to and from the gym when the weather is cooler.
Take advantage of gradient settings
Setting the treadmill incline to 0.5% or 1% is certainly better than spending months training on a completely flat surface, but runners will still miss a great advantage of the treadmill if they simply set the incline and go.
One big advantage of treadmill training is that runners can adjust their incline to actually mimic the race course. If the course profile is available online, runners can simulate the elevation changes by adjusting their incline throughout long runs. This helps prepare both physically and mentally for any tough hills or sharp downhills on race day.
Be diligent with cross training
Treadmill half marathon training is a great way to build the running endurance needed for 13.1 miles, but without special care, it can lead to muscle imbalances or injury. To avoid this, runners should stay consistent with cross training and strength training.
Schedule at least one strength training workout each week and add in a few cross training workouts such as walking outside, biking, swimming or other activities of the sort. These not only help improve overall strength and fitness, but prevent imbalances and weaknesses that could lead to injury.
Being intentional with treadmill training is key to success for any runner. Following a training plan, adjusting the settings, and investing in some quality gear will help runners stay sane and prepare for race day.
4 Treadmill Workouts for Half Marathon Training
These treadmill workouts are great starting points for any runner during half marathon training. From the run/walk workout for beginners to the 5 mile interval workout, there’s something for runners of all ability levels to include.
30 Minute Treadmill Workout for Beginners
This workout is perfect for runners planning to run their first half marathon and wanting something to help increase their running endurance in the beginning of training. Adjust the speeds to meet your own fitness level, and gradually increase the walking intervals as you progress throughout training.
Running speed: 4.2 – 5 mph
Walking speed: 2 – 3 mph
- Warm Up: 5 minute walk
- Run: 2 minutes
- Walk: 3 minutes
- Run: 3 minutes
- Walk: 2 minutes
- Run: 4 minutes
- Walk: 1 minute
- Run: 5 minutes
- Cool Down: 5 minute walk
Beginner HIIT Treadmill Workout
This beginner HIIT workout is a great addition to half marathon treadmill training at any point in the season. This workout can easily be adjusted as fitness improves by increasing the running speed for each “run” interval.
Running Speed: 5 – 6.5 mph
Easy Jog Speed: 4 – 5 mph
Walking Speed: 2.5 – 3.5 mph
- Warm Up: Walk 2 minutes, easy jog 3 minutes
- Run: 2 minutes
- Easy Jog: 3 minutes
- Run: 3 minutes
- Easy Jog: 2 minutes
- Run: 4 minutes
- Easy Jog: 1 minute
- Run: 5 minutes
- Easy Jog: 2 minutes
- Run: 3 minutes
- Easy Jog: 3 minutes
- Run: 2 minutes
- Cool Down: Walk 5 minutes
3 Mile Treadmill Interval Workout
For runners who are more advanced, or those further along in their treadmill training, this 3 mile workout is a great way to incorporate some 400s without hitting the track.
- Warm-up:
- 0.5 mile at easy pace (example treadmill speed = 6.0)
- Interval #1:
- 0.25 mile @ 10k tempo pace (example treadmill speed = 6.5)
- 0.1 mile recovery (example treadmill speed = 5.8)
- Interval #2:
- 0.25 mile @ tempo pace + .1 speed (example treadmill speed = 6.6)
- 0.1 mile recovery (example treadmill speed = 5.8)
- Interval #3:
- 0.25 mile @ tempo pace + .2 speed (example treadmill speed = 6.7)
- 0.1 mile recovery (example treadmill speed = 5.8)
- Interval #4:
- 0.25 @ tempo pace + .3 speed (example treadmill speed = 6.8)
- 0.1 mile recovery (example treadmill speed = 5.8)
- Interval #5:
- 0.25 @ tempo pace + .4 speed (example treadmill speed = 6.9)
- 0.1 mile recovery (example treadmill speed = 5.8)
- Interval #6:
- 0.25 @ tempo pace + .5 speed (example treadmill speed = 7.0)
- Cool Down:
- 0.5 mile recovery pace or slower (example treadmill speed = 5.8)
5 Mile Treadmill Speed Workout
This 5 mile workout will help runners fit in some 400 meter repeats while training for a half marathon on the treadmill. This workout is fast-paced, which is a great way to stay focused and prevent boredom while running on the treadmill.
- Warm Up:
- 1 mile at recovery pace
- Interval #1:
- 0.25 mile @ 10k tempo pace
- 0.25 mile recovery
- Interval #2:
- 0.25 mile @ tempo pace + .1 speed
- 0.25 mile recovery
- Interval #3:
- 0.25 mile @ tempo pace + .2 speed
- 0.25 mile recover
- Interval #4:
- 0.25 @ tempo pace + .3 speed
- 0.25 mile recovery
- Interval #5:
- 0.25 @ tempo pace + .4 speed
- 0.25 mile recovery
- Interval #6:
- 0.25 @ tempo pace + .5 speed
- 0.25 mile recovery
- Cool Down:
- 1 mile at recovery pace or slower
Treadmill training for a half marathon probably isn’t the first choice, but with a little creativity, it can be surprisingly enjoyable. Treat yourself to some new gear, create a training plan, research the race course, and challenge yourself by adding in some speed workouts. Together, you’ll have a recipe for success!
