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Running on treadmill in gym

If you dread the tread, check out these six routines that will help you outrun boredom and get better results than ever.

Turn Up Your Tempo

Set the incline to 1 percent and warm up with 10 minutes of easy running. Then set the pace 2 minutes faster than your easy running pace—say 8 minutes per mile if you usually run 10-minute miles for a long, easy run. Go at that tempo for 3 to 4 minutes, and then walk for 3 to 4 minutes. That’s one round; do 3 to 5 total rounds.

“This is a maximum aerobic effort that helps you push your easy pace,” says Rich Agnello, C.S.C.S., a coach for the New York-New Jersey Track Club and Next Level Sports & Fitness Training.

Progression Run

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Warm up with 5 to 10 minutes of easy running. Then set the incline at 1 percent and start running at a 5 miles-per-hour pace. Increase the speed 0.2 mph every minute until you completely fatigue.

“This workout will systematically and incrementally increase an athlete’s lactate threshold,” says Andrew Kastor, head coach for Mammoth Track Club in Mammoth, California. “It will also develop mental patience and boost VO2 Max.”

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