Grantham's Treadmill Hill Power
Workout - Grantham's Treadmill Hill Power
- 12min @ 6'00''/km
- 7 lots of:
- 5min @ 4'45''/km
- 2min 30s rest
- 12min @ 6'00''/km
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Lee Grantham’s Week 1 Update for his 16-Week Journey to Abu Dhabi Marathon. The video has solid training insights. Watch the full version for context. We’ve pulled out the essentials so you can start the workout now.
Key takeaways:
- Running in extreme heat (up to 42C) takes planning. Pair early-morning outdoor runs with indoor treadmill sessions in Zone 2.
- Build the week as “easy run plus strength”: a 40-minute comfortable run early on, then a heavy leg workout a few hours later.
- Hill repeats (7 x 5 min on a 2% grade) build speed-endurance without beating up your legs.
- Build interval work over time (20 min to 35 min) and stretch the long run to 75 minutes, with most running in Zone 2.
- Sunday’s All-In Run Club (20-50 min) is the threshold session with built-in community motivation.
- Don’t overload all at once. Consistent weekly volume with a mix of hill, flat, and interval work produces results.
Sample week:
- Monday: 40-minute easy run (first 3 km outside, then indoors on the treadmill). Six hours later, leg-strength session.
- Tuesday: 50-minute easy run in Zone 2.
- Wednesday: 7 x 5-minute repeats on the treadmill at 2% incline. Session totals 20-35 minutes depending on the week.
- Thursday: easy walk for heat acclimation.
- Friday: 40-minute recovery run.
- Saturday: 75-minute Zone 2 long run, with a couple of 2-3 minute hill surges.
- Sunday: All-In Run Club (20-50 min). Steady threshold effort, controlled.
Take this first week and adapt it to your fitness. Adjust paces in the Pacing app to match your thresholds.
References
- Week 1 Update: 16-Week Journey to Abu Dhabi Marathon! - YouTube (YouTube Video)