Injury Prevention Treadmill Drill
Workout - Injury Prevention Treadmill Drill
- 5min @ 10'00''/mi
- 4 lots of:
- 2min @ 9'00''/mi
- 1min rest
- 2min rest
- 5min @ 11'00''/mi
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Intro
Here’s what “Marathon Monday Week 7: AMERICAN RECORDS FALL: Sara Hall & Keira D’Amato!!!” with Seth James DeMoor covers. The video is worth watching in full. The takeaways are below so you can run the workout today.
Key points
- Training focus: week 7 of an 18-week marathon plan is the peak-volume week (140 mi for NYC prep, 120 mi for Rotterdam prep).
- Injury prevention: mix in side-to-side and multi-directional movements on the treadmill to break up the monotony of your normal stride and reduce overuse strain.
- Race preview: a half-marathon tune-up (Gasparilla on Feb 27) doubles as a speed workout before the final push to race day.
- Age and performance: Sara Hall (37) and Keira D’Amato (38) both set new American records, showing peak running doesn’t have an age limit in the late 30s.
Workout example
Side-to-side treadmill drill (30 min total)
- Warm-up: 5 min easy jog (about 1 mi).
- Main set, repeat 4 times:
- 2 min forward run at your normal long-run pace.
- 1 min lateral shuffle left, then right (about 5 m each side).
- 2 min backward run at a comfortable pace.
- Cool-down: 5 min easy jog.
Adjust duration to your fitness. The point is movement across different planes while staying in your aerobic zone.
Closing note
Bring the increased mileage and treadmill variety into your block, and tweak the paces in the Pacing app to match where you are now. Try the side-to-side drill this week and track your weekly mileage as you build toward Gasparilla.
References
- Marathon Monday Week 7: AMERICAN RECORDS FALL: Sara Hall & Keira D’Amato!!! - YouTube (YouTube Video)