Treadmill Power Hills
Workout - Treadmill Power Hills
- 10min @ 11'00''/km
- 10 lots of:
- 2min @ 6'30''/km
- 1min rest
- 10min @ 12'00''/km
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Intro
Want to try Running For Strength and Power - Quick Interval Session For All by Lee Grantham? This breakdown lets you understand the workout and start today. The full video has more nuance worth watching.
Key points
- A 20-minute hard effort (before warm-up and cool-down) on a treadmill at 10% incline builds hill strength and power.
- Run at 8-10 km/h. Keeping speed modest lets you sustain the effort in a reasonable heart-rate zone while keeping form clean.
- Targets glutes and hamstrings, with less stress on your calves and Achilles.
- Between intervals, step off for 60 seconds of active recovery (walking, controlled breathing, water) to practice recovering heart rate quickly.
- Progress over time by extending intervals, adding speed, or steepening the incline as it gets easier.
Workout example
- Warm-up: 7-10 minutes of easy jogging or walking, gradually raising the incline to 3-5%.
- Main set: 10 reps of 2 minutes at 10% incline and 8-10 km/h.
- After each 2-minute burst, step off and rest for 60 seconds (steady breathing, hydration, watch your heart rate settle).
- Cool-down: 5-10 minutes very easy jogging or walking, incline back to zero.
Progression ideas: add 30 seconds per rep, add a few more reps, bump the speed slightly, or shift to 12% incline when 10% stops feeling hard.
Closing note
Try this session and adjust the pace using the Pacing app to suit your current condition. Strength and power from hill work translate directly to better race performance.