Even if you can’t make it outside for your run and are forced to use the dreaded treadmill, you can still get some great hill training in. I love this workout for anyone who is new to using the treadmill, new to hills or is looking for a slight change-up while staring at the wall when on the treadmill. It makes the run go by faster in my opinion.
Plan on starting with a nice easy pace for your 5 minute warm-up. For me that means starting with some stretches, and then a minute or 2 of walking just to get a feel for the belt (again…each treadmill is different so I like to ease myself into it) and then a nice, easy base pace for the remainder of the 5 minutes. (base pace is any run pace you can comfortably maintain for extended periods of time)
I should also note, the percentage in this workout refers to the incline. So adjust as you need to depending on the make or model of the treadmill you’re using.
Bring the treadmill up to a 1% incline and reduce your speed slightly in order to comfortably maintain running for 1 minute at that 1% incline. Bring it back down to 0% and get back to that base pace.
Continue with the remainder of the workout plan keeping in mind that your reduced speed pace may turn into more of a walk (especially as you get to that higher incline for 4 entire minutes!)
Finish with a nice, easy 5 minute slow pace or walk.