Gradual Progression

Incremental Increases: To avoid burnout and injuries, gradually increase your workout duration and intensity. Follow the 10% rule: increase your weekly distance by no more than 10%.

Recovery: Ensure you allow adequate recovery time between intense workouts. Rest and recovery are crucial for building endurance.

Long Runs

Steady Pace: Incorporate longer runs at a steady pace to build cardiovascular endurance. Aim for a pace that you can maintain comfortably for an extended period.

Duration: Gradually increase the duration of your long runs. Start with a manageable distance and add time or distance each week.

Tempo Runs

Comfortably Hard Pace: Run at a comfortably hard pace for 20-30 minutes to improve your lactate threshold. This pace should be challenging but sustainable.

Warm-Up and Cool Down: Always include a warm-up and cool down to prepare your body and aid recovery.

Conclusion

Treadmill workouts offer a versatile and effective way to achieve your fitness goals. Whether you’re looking to lose weight, build endurance, or simply stay active, this guide provides the tools and tips you need to succeed. Happy running!