Hill Training on Treadmill

kenleyj

Hi,

Does anybody have any good hill training sessions for treadhills? Thank you.

Nigerianebony

Warm up:
5 minutes at 8mph, no incline
2 minutes at 7.2 MPH, 1%
2 minutes at 6.7, 2%
2 minutes at 6, 4%
2 minutes at 5, 7%
2 minutes at 4, 11%
2 minutes at, 3.5, 15%
Repeat 2 times
Cool down.


You can adjust the speed depending on your fitness level

kenleyj

Thank you very much. This will get me heading in the right direction. I suppose you could also do them as intervals?

Nigerianebony

You sure can! i provided you one example of a long steady hill. Here is another example below. This was a killer but i got through it.

3 minutes at 8mph, no incline
2 minutes at 7.2 MPH, 1%
3 minutes at 8mph, no incline
2 minutes at 6.7, 2%
3 minutes at 8mph, no incline
2 minutes at 6, 4%
3 minutes at 8mph, no incline
2 minutes at 5, 7%
3 minutes at 8mph, no incline
2 minutes at 4, 11%
3 minutes at 8mph, no incline
2 minutes at, 3.5, 15%

kenleyj

That is awesome. That is what is great about doing treadhill sessions. You can do 1000000000 different things on it. But that last one I will try out next week. This morning I did 1 mile @ 6mph. Then going into the second mile looked like this.

first quarter - gradually go up to 4% as you go around
second - remain @ 4%
third - Gradually go down to 0%
fourth - recovery.

I did a total of 5 miles with the first and last mile flat and it was something else.

btw, to tell of myself, I ran track and field in highschool and ran the mile 3 years ago I started running again after not for nearly 15 or so years. I lost 50 pounds in about 2 years and want to lose 30 more. I already ran 3 halfs and 2 fulls. The weight is holding me back and this tool is really helping me. I think as a runner, that because I ran 6-10 miles this morning I can just eat anything..........false.....well maybe if I was 18 again. lol. Now I am on my 2nd week of a 30 week training plan for the OBX marathon with a few halfs in there. Thanks for your time in answering and sincerity.

Nigerianebony

Oh that's a good one too!!! I've been doing it by time. But distance is a great way too!!!!! I'm stealing it....lol

I ran in high school also, from the 100m to the mile. I also trained my first year in college. I ran one marathon and 2 halfs. But I am focusing on sprint race( 5k/10K) and the 15K. Just finished the warrior dash this past weekend. Glad i can help.

kenleyj

Thank you,

"If only I can do my High school mile PR 26.2 times in a row!" Or even once now. lol