Grantham's Treadmill Hills
Workout - Grantham's Treadmill Hills
- 10min @ 6'30''/km
- 8 lots of:
- 3min @ 5'40''/km
- 2min rest
- 10min @ 7'00''/km
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Intro
Lee Grantham’s “Mastering the Unknown: Training for a Race That’s Nothing Like Home” looks at preparing when the course is different from your home terrain. The main takeaways and a workout are below. Watch the full video for more.
Key points
- Match training to the race’s terrain (average gradient about 6.5%, up to 10% on the steepest stretches), even if you live somewhere flat at sea level.
- Treadmills are useful for course simulation. Set the incline to match the race, start with longer slower uphill efforts, then progress to quicker paces and intervals.
- Build an uphill fitness base before adding speed work. Tendons, ligaments, and muscles need conditioning for steep inclines.
- Account for heat and altitude. In warm conditions, expect higher heart rates and slower pace. Plan nutrition with that in mind (e.g., a gel every 40 minutes).
Workout example
Treadmill uphill training (km)
- Sunday long run: 60 minutes at 6.5% incline, starting at 6 min/km (10 km/h). Extend duration as you get comfortable.
- Wednesday intervals: 6-10% incline. 8 x 3 minutes hard (5:30-5:45 min/km) with 2 minutes recovery on flat. Adjust reps and duration as fitness improves.
- Easy runs through the week: easy and flat (trail or road) to keep the aerobic base.
- Fueling: 25 g carb gels every 40 minutes on long efforts. In heat, lift water and electrolytes, or add fresh fruit and watermelon.
Closing note
Try this treadmill uphill plan and dial in paces in the Pacing app to your fitness.