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 definitely worth watching all the way through. We’ve distilled it here so you can take the workout for a spin today.

Key Points

• Training focus: Week 7 falls right in the thick of an 18‑week marathon plan—it’s the peak-volume week (140 mi for NYC prep, 120 mi for Rotterdam prep).
• Injury‑prevention tip: Mix up your treadmill work with side-to-side and multi-directional movements to interrupt the monotony of your normal stride and protect against overuse injuries.
• Race preview: A half-marathon tune-up—Gasparilla on Feb 27—serves as a speed workout before the final push toward race day.
• Age & performance insight: Sara Hall (37) and Keira D’Amato (38) both set new American records, proving that peak running doesn’t have an age limit in the late 30s.

Workout Example

Side‑to‑Side Treadmill Drill (30 min total)

1. Warm‑up: 5 min easy jog (≈ 1 mi).
2. Main set – repeat 4×:
   • 2 min forward run at your typical long‑run pace.
   • 1 min lateral shuffle left, then right (≈ 5 m each side).
   • 2 min backward run at a comfortable pace.
3. Cool‑down: 5 min easy jog. Adjust duration based on your current fitness level; the objective is keeping movement across different planes while staying in your aerobic heart-rate zone.

Closing Note

Bring the increased mileage and treadmill variety into your training block, and tweak the paces in the Pacing app to match where you are right now. Test out the side-to-side drill this week and track your weekly mileage as you build toward Gasparilla. Get out there and chase those new personal records!

References

• Marathon Monday Week 7: AMERICAN RECORDS FALL: Sara Hall & Keira D’Amato!!! - YouTube (YouTube Video)