I am a fairly new runner (started about a year ago). On the weekends I am able to run an hour straight (almost 5 miles).
I don't have the time to run an hour during the week. I have a treadmill at home with the various workouts: Fat Burn, Hills, Speed Interval.
Which program do you think would help my running during the week? I can fit in about a 40 minute workout. I am in my mid 30's, good health. I am also doing a Kettlebell workout once or twice a week to help tone up. I could stand to lose 10 pounds, so the Fat Burn sounds like it would be good (it's interval as well), but I'm assuming any of the 3 will help me lose weight.
Editing to add: My main concern isn't weight loss, but rather looking for which program will help my overall running performance.
IMHO you're right that any of them will help. If performance is your main goal then speed and hill intervals will be the best, but the fat burn will still be worth including. I'd rotate around between them for best effect. If you're really pressed for time though, focus on hills and speed intervals.
Mixing them up is probably best. One longer run on the weekend, and hopefully at least two more runs during the week. I'd do one set on manual for a simple fairly flat run, and for the other run(s) I'd alternate between the programs you have available.
Thanks for your replies NzAndy and erik!
Will alternate the programs during the week.
It may depend on how often you can achieve in the 40-min work-out. If you can train outdoors more often, you may be better off doing fast hill routines, even if the amount of time had to be reduced. I am no expert regarding treadmills, but speed intervals might be beneficial if your outside routes are limited to a slower LR schedule.
I agree with Erik and Jasko. Mix it up. The only thing I would clarify is that I'm assuming you want performance improvement outside, not for the treadmill, right? That means that while a "flat" run is good, as opposed to hill intervals, flat doesn't mean no incline at all. In fact, most experts agree that to mimick flat running outside, you need to set the incline on your treadmill to at least 2. I've been doing that for short and long runs on the mill and have seen vast improvement. In fact, at 55, I've improved much more quickly with only a mild perception of increased effort that way. Also remember to do mild stretching of at least the calfs and hamstrings after your indoor runs. Just because it's nice and warm inside doesn't mean your muscles don't need that stretch to avoid shin splints and other injuries that can sideline your training.
I liked your response, but I have a question about it.
By setting the incline to "2", is that on a scale of 1-12? The machines I run on go up to 12 incline, and 3 is an effort to walk up. We are about the same age, but I am much more of a beginner.
I would start setting the incline to 1. Get used to running at 1 for all your normal runs (I have read 1 is more or less equal to flat outside, not 2). I would do your long run and one weekly normal run at level 1 to begin with. Then maybe step it up to 2 later. Don't go too hard on this at first, you will just get burnt out and possibly injured.
For the third run I would most definitely flip between speed intervals and hill runs. Not sure how your treadmill does it (I do these manually myself) but hopefully the hill run is a rolling hill style. I mix in hill runs, intervals, shorter speed runs etc in my half marathon training.
I would also stress warming up and cooling down afterwards (and then stretching). More important than you might think! Also, if you get a chance to run outside, do it. Every chance you get. Even if it is just now and then it will be beneficial for you. The workout you get from running outside is a lot better and gives you a whole different feel than running on a treadmill.
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