“Special Ks” Treadmill Run Workout for Marathon Training


This post is sponsored by Matrix Fitness, however, all opinions, exercise instruction and enthusiasm are my own.

Treadmill training got me through this race!In a perfect world, I would prefer to challenge my running abilities in the great outdoors, breathing in the fresh air, enjoying the scenery and practicing my fancy footwork on any obstacles thrown my way. However, all too often, 21st century life gets in the way of marathon training and outdoor adventuring like bounding up real rocky trails or jumping puddles in an intersection. But, sometimes the weather is just too bad, daylight has vanished or you’re traveling and worried about safety or getting lost on a run. That’s when a treadmill becomes a most welcomed tactic in your training battle plan.

Yeah, sure, die hard runners will train in the elements, whatever they may be – rain, sleet, ice and snow. While you should try to do this occasionally to acclimate for potential race day conditions, there is no reason to put yourself in harm’s way, Get struck by lightning or plowed down by a car that didn’t see you in a downpour and you’ll not be enjoying bananas, high-fives and a shiny new finisher’s medal at the end of your marathon. There’s no need to be a modern-day martyr and suffer needlessly to prove your toughness. Sometimes a little bit of comfort and convenience go a long way in nailing your marathon race goals.

So, for safety, convenience and comfort, I will frequently knock out my marathon training, especially the speedwork) on a treadmill. This also helps me when I don’t have a faster running buddy to help push the pace – the treadmill keeps me on task and working hard.   By the way, I’m a huge fan of the treadmills from MatrixFitness.com, more on that in a bit. Today, I’m sharing my “Special Ks” Treadmill Run Workout that will help you learn to battle fatigue in the later miles of a marathon. Building up this speed and endurance will make you unstoppable and unbreakable and undeniably more race ready than yesterday.

Remember to PIN THIS and make it part of your next marathon training cycle!

This Treadmill "Special Ks" Workout will get you marathon ready - perfect way to stay motivated and on task during bad weather, travel or stuck at home.

After finishing this nearly 7.5 “fast-faster-fastest” workout with very little rest in between 1k intervals, you’ll probably stop looking at the treadmill as the weenie way to get in your workout. A good treadmill can give you so many workout options that will challenge your stamina, raw strength and relentless grit. You just need to have access to a good treadmill (why not buy one for home use?!) and know the machine’s capabilities. As I mentioned, I like the treadmills from MatrixFitness.com and I have my eye on one with all the bells and whistles that makes a runner-geek like me feel woozy with excitement. My goal is to have my very own in-house by mid-December as a little early holiday present for myself. With as much as I spend on race entries, travel and other must-haves for my fitness lifestyle, I feel like this is justifiable purchase. Plus, I’m worth it – haha!

Matrix Treadmills are awesome for home use.

These Matrix treadmills aren’t at all like those puny, pathetic ones that can’t keep up with my relentless workout style. With heavy-duty frames, extra-thick decks and super durable cushions, and they hold up beautifully for miles and miles of “getting after it.” The high-def consoles make it easy to monitor the status of my sweat fest and many models offer cutting-edge functionality including entertainment options, preprogrammed workouts, data transfer popular exercise/fitness apps, Bluetooth connectivity and some even with Passport compatibility, a “visual booster” that puts HD destination athlete point-of-view landscape footage on your home big screen television.

I use a Matrix Elliptical for my running recovery days.

For recovery days, my body responds to “riding” a gentle, ergonomic elliptical machine – active recovery is so important people! Just think how amazing it would be to have an Elliptical sitting in the corner of your bedroom or basement ready and waiting for 20 minutes of active recovery the day after an intense workout.

Check out MatrixFitness.com to find out what model of treadmill or elliptical suits your needs – they have quite a few options to suit your price point, space availability and workout needs. It’s an investment in staying fit and strong for life!

What percentage training do you do on a treadmill? What is your main reason for running on a treadmill?  Please share in the comments – XOXO, Jennifer

30 Min. Treadmill Chipper for Spartan Obstacle Course Race Training

Soartan Black Friday SaleBefore we jump into the workout, let’s chat about other important stuff this season – like shopping! There is a Black Friday sale and all sorts of Daily Deals going on at the Spartan Race Shop. I just got my hubby this 2016 Trifecta Shirt (I hope he’s not reading this). Also, most Spartan Races are 25% off with the code HOLIDAY (through 11/27) and then after that the code FINISHER will always get you 10% off. Who wants to Race Spartan With Me?!  Aroo! spartan-super-austin-barb-wire-jen Typically, I’d say a legit Spartan or obstacle course racer prefers the challenges of exercising outdoors, rather that indoors. In the wild (even if it’s just your backyard), you can react to the obstacles and hurdles Mother Nature throws down in the path, and these are always changing! Unfortunately, the problems of a super-scheduled, modern-day life can prevent Tarzan swinging over rivers and slithering on your stomach through misty mores. That is, unless your place of employment or car pool pick-ups don’t care if you show up for service wallpapered in stickers and swamp mud. That’s when a treadmill becomes a necessary evil in your training battle plan. Of course, die hard obstacle course racers will train in the elements, whatever they may be – rain, sleet, ice and snow. It makes sense to add these uncomfortable weather days in every now and then, to acclimate for potential race day conditions. However, there is no reason to put yourself in harm’s way, Get nailed by lightning or run over by a bus that didn’t see you in a downpour and you’ll not be chanting “Aroo” come race day.

No need to suffer needlessly to prove your toughness, although some might say the treadmill is more pain-invoking than any trail – haha!  In the winter, wind and dark of night, I need a little more “comfort” and convenience and the treadmill keeps me on task with my  running, OCR and Spartan training plans.   Mountain Climbers on Treadmill  (Above) Mountain Climbers on the treadmill (belt will just move w/o turning on) 

So, for safety, convenience and comfort, I will frequently knock out obstacle course training on a treadmill Today, I’m sharing a full-body workout (a 30 Minute Treadmill Chipper) that will challenge your limits and make you more unstoppable and unbreakable and undeniably more race ready than yesterday. Exercises like Burden Runs and Mountain climbers on a treadmill get you ready for the demands   conquering an obstacle course race – like bucket carries, sandbag hoists, rock climbing, bear crawling and more.  Do you accept the challenge? Good, I thought you would! Treadmill Burden Run  (Above) Burden Run on the treadmill, switch carry sides as needed.

So stop looking at the treadmill as the weenie way to get in your workout. A good treadmill can give you so many workout options that will challenge your stamina, raw strength and relentless grit. 30 Minute Spartan Training Chipper for Treadmill will keep your training on task in inclement weather, during travel or incovenient hours. Disclaimer: Please note that the treadmill is being used in a manner not “prescribed” by most manufacturers, so you will use extra caution, right?!

Description of 30 Minute Treadmill Chipper exercises:

  1. Warm Up Run: Set treadmill on 0% incline and jog at a slower, comfortable pace to warm up.
  2. Incline Push-Ups:  Turn treadmill belt off and hold onto handles, facing console. Form a straight line with your body and bend at elbows to perform a pushup, bringing chest towards console and engaging triceps. Pause, and then push back up.
  3. Reverse Mountain Climbers:  Turn treadmill belt and get into plank position, facing away from the machine. Feet will be on sides of treadmill base and hands on floor. To start, move feet to belt and drive one knee into chest while other extends backward. This will safely push the belt at your pace Alternate legs back and forth.
  4. Handle Bar Rows: Turn off belt and get into reverse plank position holding onto handle bars, looking upward and with feet and end of belt. Pull body upward, toward handles, using arms and chest. Pause and then slowly lower down and repeat.
  5. High Intensity Hill Run: Set incline to 5% or higher and run and a pace equal to 85 to 90% of max.
  6. Overhead Balance Walk: Slow treadmill to 1 mph and hold medicine ball (try 25# women or 35# men) overhead with straight, locked out   arms. Start at front of belt and raise one leg to high knee and hold while belt moves you backward, when reaching end of belt, step down and walk to front of belt and repeat on other leg.
  7. Side Shuffles:  Set treadmill at 2 – 5 mph and stand sideways on the belt with knees slightly bent.  Quickly bring outer foot to meet leading foot (the one closest to console) and then hop the leading foot out forward again, repeat.
  8. Walking Lunges: Set treadmill to about 3 mph at a 3% to 5% incline and step forward with right leg, lowering body until knee bent at 90 degrees and brushing over belt. Keep hips stacked over knee, not behind it or ahead of it. Rise up, bringing back foot forward, alternating legs for the duration.
  9.  Burden Run: Set treadmill to slower jogging pace (try 10 to 13 mph) and place medicine ball ( try ball 25# women or 35# men) on right shoulder reaching up and over  with right arm to secure. Run or walk fast for 800 meters, moving ball from shoulder to shoulder, as needed.

This 30 Minute Treadmill Chipper for Obstacle Course Training  is a workout that mixes up running with strength exercises to get you ready for your next Spartan, Tough Mudder or Warrior Dash.

Spartan Race Holiday SaleDon’t forget about all the holiday shopping deals on gear and races at Spartan.com

What percentage training do you do on a treadmill? Have you ever done anything other than run on a treadmill?  Please share in the comments – XOXO, Jennifer