Many avid runners feel that treadmill workouts are too conventional and fail to replicate the experience of road or trail running effectively. Consequently, they believe that treadmills don’t offer optimal training benefits. To address this, we present the “20 Training Method”—a targeted training approach specifically designed for treadmills. Note, this method is not comprised of 20 different exercises; rather, it is a structured program divided into five phases.

The 20 Training Method: 5 Key Phases

1. Warm-Up Run (5 minutes)

Start with a basic warm-up to get your body ready for running. Gradually adjust to the rhythm of the workout and ensure the treadmill is functioning properly. The goal is to get your body warmed up, with the speed and incline set at 6+5.

2. Incline Training (15 minutes)

This phase simulates running on steep inclines. With your energy levels still high, you'll better experience the uphill challenge, which naturally promotes a forefoot striking technique, aiding in correcting your running form. This workout targets the calf muscles and engages the core more intensely due to the forward lean required. Set your speed and incline to 7+15 (maximum incline).

3. Endurance Training (20 minutes)

The core of this method, endurance training aims to improve steady-state running on gentle inclines. Expect to sweat profusely and feel fatigued, but the endurance gains will be significant. Set your speed and incline to 9+11.

4. Speed Training (15 minutes)

Building on the endurance training, this phase focuses on speed on flat terrain. Following the incline and endurance phases, this transition not only enhances endurance but also sharpens muscle definition. The reduced incline will give the sensation of downhill running, offering a thrilling pace increase. Set your speed and incline to 13+5.

5. Cool-Down Run (5 minutes)

After scaling what feels like a 600-meter mountain and covering approximately 7 kilometers, it’s time to cool down. Gradually decrease your speed to let your heart rate settle. Slowly reduce the incline to 3 and decrease the speed by 1 every minute.

Customizing Your 20 Training Method

This method primarily involves adjusting speed and incline to maintain a combined value of around 20, hence the name. Runners can tailor the speed and incline settings to their fitness levels and training goals, preventing monotony and avoiding training plateaus.