If you view the treadmill as the workout of last resort, you're neglecting one of the best training tools runners have. Treadmills provide a much more controlled environment, so your speed repeats aren't interrupted by stop lights and your hill runs won't run out of elevation, says elite coach Eric Orton.
"It's also ideal for helping you perfect your pacing since you can program it," adds Orton. "And it's great for training your mental focus, which helps you hold a faster pace late in races."
Of course, grinding out miles doesn't make for a enjoyable gym session, so we gathered nine trainer-designed workouts that keep you engaged, minimize your time on the treadmill, and provide maximum benefits for your fitness.