This video shows a 46 minute tempo (steady state) / treadmill workout by an elite runner. It’s a tough 10k run at 80-85% HR with 10 minute warm-up. The workout is complicated by adding a 10% incline.
The primary benefit of treadmill workouts is that they help build fitness with less injury risk.
In this video he’s running at approximately 7:20/mile pace. Obviously this is faster than most of us can run, so if you’re attempting this workout, just adjust the treadmill speed to maintain the target HR.
A workout like this is would typically be placed in the strength phase of a periodized/mesocycle training plan. The strength phase is after foundation/base training and before you start getting into the longer intervals (like 1-2 mile repeats as a part of a marathon plan). With this workout, the goal is to build endurance, leg strength and confidence. For us “mortals” I would recommend shortening the run to a 5k or 3miles to start and then build up to 10k if are sufficiently trained. After your 10 minute warm-up, try a 5% incline and gradually speed the treadmill until you’re HR is 80%. If you can, increase speed & incline slightly in the last mile to get your HR to 85%.
Once complete do as many push-ups as you can & then stretch to gently slow your HR.
This workout will definitely tire your legs, but will boost your confidence big time.