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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Looking at Lee Grantham’s Week 1 Update for his 16-Week Journey to Abu Dhabi Marathon, here’s what stands out. The video packs solid training insights — watch the full version for more context, but we’ve extracted the essentials so you can start the workout now.

Key Takeaways:

• Running in extreme heat (reaching 42 °C) requires strategic planning: pair early-morning outdoor runs with indoor treadmill sessions, keeping your effort in Zone 2.
• Build your week as “easy run + strength”: a 40-minute comfortable run early on, followed by a heavy leg workout several hours later.
• Hill repeats (7 × 5 min on a 2 % grade) develop speed-endurance while keeping your legs from taking a beating.
• Progressively build your interval work (20 min → 35 min) and stretch your long run to 75 minutes, with most of your running staying in Zone 2.
• Sunday’s All-In Run Club (20–50 min) serves as your threshold session with built-in community motivation—no solo grind required.
• Avoid overloading your body 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 move indoors to finish on the treadmill). Six hours later, do your leg-strength session.
• Tuesday: 50-minute easy-pace run, staying locked in Zone 2.
• Wednesday: 7 × 5-minute repeats on the treadmill at 2 % incline; total session time runs from 20 to 35 minutes depending on your progression.
• Thursday: Easy walk to support heat acclimation.
• Friday: 40-minute recovery run.
• Saturday: 75-minute Zone 2 long run, throwing in a couple of 2–3 minute hill surges to keep your legs sharp for upcoming hilly terrain.
• Sunday: All-In Run Club (20–50 min)—treat it as a steady threshold effort, aiming for controlled output.

Take this first week and adapt it to your own fitness: adjust your paces in the Pacing app to match your thresholds, and enjoy building momentum toward Abu Dhabi! 🚀

References

• Week 1 Update: 16-Week Journey to Abu Dhabi Marathon! - YouTube (YouTube Video)