The 10% Incline Power Builder

Workout - The 10% Incline Power Builder

• 10min @ 6'30''/km
• 10 lots of:
  • 2min @ 7'30''/km
  • 1min rest
• 7min @ 6'30''/km

Ready to start training?

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

Try in App Now

workout/the-10-incline-power-builder-33591b0e

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

Intro

Here’s what you need to know about SIMPLE Workout To Run Faster and Shred Fat from Lee Grantham. The video has solid training insights. This guide pulls the key takeaways so you can use them right away. Watch the full video for the demonstrations.

Key points

• Heat acclimation: training in warm environments (Spain, Thailand) triggers blood-volume changes comparable to altitude training, easing the adjustment when racing in heat.
• Cycling cross-training: 10-15 hours of cycling per week (around 250-300 km) builds aerobic capacity with less joint impact.
• Hill training on a treadmill: a 10% incline makes your glutes, hamstrings, and lower-leg stabilizers work harder, which sharpens mechanics, stride placement, and explosiveness.
• Progressive overload: start with a comfortable walking speed, move to light jogging (~6-8 km/h), and gradually add longer efforts.

Workout example

1. Set the treadmill incline to 10%.
2. Pick a pace you can hold for 30 minutes. Starting with a brisk walk is fine.
3. Run 30 minutes straight at your chosen pace.
   • Lee’s example: 10 km/h (6 min per km) on a 10% grade for 30 minutes.
4. If 30 minutes unbroken is too much, use intervals:
   • Alternate 1 minute running with 1 minute recovery, 30 rounds.
   • Build to 2-, 3-, and 5-minute blocks, working toward three consecutive 10-minute efforts.
5. Form: drive elbows forward, arms tucked, alignment through toes, ankles, knees, and hips, focus on glute activation with every footfall.
6. Recovery: 5-10 minutes easy running or walking on flat ground.

Closing note

Try this incline session within the week. Walk at first and build duration. Use the Pacing app to dial in speeds for your current fitness.

References

• SIMPLE Workout To Run Faster and Shred Fat - YouTube (YouTube Video)