Hill Mill

by Laura - Chronicles of Passion

It’s no secret that I am an outdoor runner girl through and through – from the bitter of winter to the blistering of summer, I prefer to be outside on a run any day.  I find the treadmill far less stimulating and no where near as motivating to me when it comes to getting out the door.  Every once in a while though, the treadmill serves as my running medium and when it does, because it’s so rarely, I usually enjoy it.  I always spice things up a bit and make it into some type of training run, not just rolling off an hour on the same speed with the same incline and same uninteresting channel playing on the TV hanging from the ceiling.  One of those training runs is hill training.  With controlled and consistent incline capabilities, the treadmill serves as a good way to work on your hills before you hit the real thing.  Give it a try and then once the summer weather is here to stay you will be all set to tackle the hills outside under the sun!

A couple of preface notes:

  • The key is to keep a consistent pace regardless of the incline.  In other words, don’t touch the speed button, touch only the incline button.
  • When transferring to outdoor hills, focus on maintaining that consistent pace all the way to the top!
  • To increase the intensity, change the hill portion to 3 minutes and recovery to 2 minutes.  Continue to increase and decrease each respectively.
  • The treadmills I use only go from 0 to 7 for incline.  Adjust accordingly based on your own treadmill, but always use 1 (or 2 if you want a challenge) for your base level.

Hill Mill – Treadmill Hill Training

Time

Incline

Directions

0 – 3 minutes

1

Warm up
3-5 minutes

2

Running at a comfortable, consistent pace
5-8 minutes

1

Running at a comfortable, consistent pace
8-10 minutes

3

Running at a comfortable, consistent pace
10-13 minutes

1

Running at a comfortable, consistent pace
13 – 15 minutes

4

Running at a comfortable, consistent pace
15 – 18 minutes

1

Running at a comfortable, consistent pace
18 – 20 minutes

5

Running at a comfortable, consistent pace
20 – 23 minutes

1

Running at a comfortable, consistent pace
23 – 25 minutes

6

Running at a comfortable, consistent pace
25 – 28 minutes

1

Running at a comfortable, consistent pace
28 – 30 minutes

7

Running at a comfortable, consistent pace
30 – 35 minutes

1

Cool down
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