Treadmill Hill Blaster

Workout - Treadmill Hill Blaster

• 5min @ 7'00''/km
• 10 lots of:
  • 3min @ 6'00''/km
  • 1min rest
• 5min @ 8'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/treadmill-hill-blaster-67f1f85d

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

A breakdown of “Build Speed and Strength - Key Session” by Lee Grantham that you can put into action right away. The full video has more detail, but here’s what you need to get started.

Key points

• Hill intervals: these target glutes and hamstrings, build stamina and endurance, and improve your ability on inclines.
• Why the treadmill: stable gradient and consistent temperature make it easy to track heart rate and effort.
• Warm-up (12-15 min): a 400-500 m walk (4-5 min), then an easy jog at 1-3% incline, dynamic stretching (arm swings, leg swings, calf raises, hip-flexor work), then increase to 3-4%.
• Main set: 10 × 3-minute reps at 10% gradient with 60 seconds easy jog or walk between. Start lower (4-5%) and adjust the rep length (1-3 min) as your fitness improves.
• Pacing: pick a speed you can sustain through the full 3 minutes. Aim for at least 1.5-2 min at target pace from the first rep on.
• Heart-rate guide: Zone 3-4 (roughly 150-175 bpm). How quickly your heart rate drops during recovery is a good fitness signal.
• Progression: add more reps (12-20 × 3 min), raise the gradient (8-10%), or extend each interval (5-10 min) when you’re ready.
• Cool-down: 1.5 km at about 6% gradient at roughly 10 km/h, then an easy flat jog.

Workout example

1. Warm-up (12-15 min):
   • 400-500 m walk for 4-5 min.
   • Light jog for 8 min at 1-3% incline, 9-10 km/h.
   • Dynamic stretching: arm swings, leg swings, calf raises.
2. Hill repeats:
   • 10 × 3 min at 10% gradient.
   • 60 sec easy jog or walk between reps.
   • Adjust the gradient (start at 4-5%) and build up the duration as you adapt.
3. Cool-down:
   • 1.5 km at 6% gradient at about 10 km/h, then an easy flat jog.

Closing note

Try this hill-repeat workout and adjust the gradients, paces, and rest times in the Pacing app to fit your current fitness. Stronger glutes and better hill running follow.

References

• Build Speed and Strength - Key Session - YouTube (YouTube Video)