For a sprinter -

Set your treadmill to a short interval program (one of the ones that requires you to go for short bursts of 30-60 seconds very fast on an incline, then slows down for several minutes on level ground, then back to fast). If yours doesn’t have one of these settings, you can manually increase/decrease your speed and incline, which might work better than the program anyway. You want to alternate days with your workouts – one day do the interval workout for perhaps 10-15 intervals, the next day do a continuous run of 30 minutes at a light pace. Do this 6 days each week (3 days of each workout), always taking at least one day to recover. Your goal will not be to get into racing shape with the treadmill, but instead to get your body accustomed to training and in shape to give the team workouts 100% when practice starts. This allows you to get the most out of your coach’s program.

If you’re planning to do mid-distance (800m – 3200m) –

You’ve gotta run for longer. No intervals, just 2 distances (or 2 times). On one day, try to run for 45 minutes at a slower pace. Try throwing in some incline changes but keep the pace constant, to mimic running outside. On the alternate days, shorten the run to 25 minutes and increase the pace. You can keep this one flat or add some inclines, it is up to you. Again, always take 1 day each week off, and again, you’re getting yourself in shape for the team workouts.

Before any workout always warm up (slow jog, 1/4 to 1/2 mile) and stretch. After your workouts always cool down (1/2 mile +) and stretch.

When practice starts, use your physical conditioning to give every workout your all. Trust your coach’s program and work hard.

Anytime the weather warms up, I suggest you take the opportunity to go outside and run, it really is more pleasant than treadmill running.

Good luck!

If you event was the 5K – you can do one mile intervals X 4 at 5K pace

10K runner would do 2 mile intervals X 3 at 10K pace

For sprinters – sprint at maximum – walk and start again.

Also use the incline for an additional workout. Also mix up your running with weights if possible. For instance on easy days run 2 miles as a warm up weightlift and 3 miles as a cool down.

Also look at all the treadmill videos on Runner’s World and pryamid workout at Running Times magazine website.

Good luck with your training for Track!

it could affect your running when you join track
and so what if its cold
you get really warm when you run so it doesnt make a difference