Can You Do A 7-Mile Treadmill Workout?

Treadmill Workout

Casual runners often can’t imagine running 3 miles on a treadmill, let alone 7 miles. Yet, not only is it possible to do this kind of treadmill challenge, pushing yourself with an intense 7-mile workout can greatly increase your stamina and overall strength.

What A 7-Mile Treadmill Workout Looks Like

Many people jump on a treadmill, set their pace then slog away. That is a surefire recipe to give up within a couple of miles of running if they even make it that far.

Instead, to do a successful 7-mile treadmill workout, you need to have variation in your workout, or you’ll start dreading every treadmill workout. To do this 7-mile workout, you will need to:

1. Run the first mile at your easy pace. This pace means you can breathe easily and are relatively comfortable maintaining the pace.
2. Take the second mile at your tempo pace. Your tempo pace requires a little more effort, but you should still be able to hold a conversation.
3. For the next five miles, you will alternate speeds every lap (400m), starting with your easy pace for a lap then running at your race pace for the next lap for a total of 20 alternating speed laps.

If you aren’t quite up to doing 20 alternating paced laps, cut it down to a number that pushes you but is still manageable and builds up to the full workout.

Why You Should Do A 7-Mile Treadmill Workout

There are several reasons why you should even bother trying a grueling 7-mile interval workout on your treadmill. Some of the best reasons are:

  • Greater running economy – By pushing your body with a tough 7-mile treadmill workout, you can improve your running economy, especially when doing shorter runs in the 5K or 10K range. That way, you waste less energy on sloppy running movements.
  • More stride power – Alternating between your race pace and your easy pace every lap allows you to build up greater striding power as your leg muscles develop. Unlike shorter intervals, a 7-mile treadmill workout forces you to build endurance as you cultivate more muscle.
  • Lower your exertion – With more power in your stride, you will exert less energy over the course of your runs, allowing you to push yourself further and faster than you have been able to previously.
  • Intense brain training – Running is a highly cerebral sport, forcing you to keep your mind engaged while covering long distances on foot. By continually switching speeds over a long period of time, you can keep your brain engagement up while building greater mental endurance.

If you don’t have a treadmill that is up to this kind of intense training, you may want to review the best treadmills of 2018 and find the right treadmill for your exercise needs.