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 tackles how to prepare when your race course differs from your home terrain. We’ve pulled out the main takeaways and included a workout you can attempt today. For more detail, the full video is worth your time.
Key Points
- Match your training to the race’s specific terrain (average gradient ~6.5% – up to 10% on the steepest stretches), even if you live somewhere flat and at sea level.
- Treadmills are your friend for course simulation: dial in the incline to match your race, begin with extended slower uphill efforts, then progress to quicker paces and interval work.
- Establish an uphill fitness base before introducing speed work—prioritize tendon, ligament, and muscular conditioning for steep inclines.
- Account for environmental factors like heat and altitude: in warm conditions, anticipate higher heart rates and reduced pace; structure your nutrition plan (such as taking a gel every 40 minutes) with these factors in mind.
Workout Example
Treadmill‑Based Up‑Hill Training (km)
- Sunday long run: 60 minutes at 6.5% incline, starting at 6 min/km (10 km/h). Extend the duration progressively as you become more comfortable.
- Wednesday interval work: 6%–10% incline. Try 8 × 3 minutes at a hard pace (5:30–5:45 min/km) with 2 minutes recovery on flat ground. As fitness improves, adjust the number and length of repeats.
- Easy runs throughout the week: keep the remaining sessions easy and flat (trail or road) to sustain your aerobic base.
- Fueling: take 25 g carbohydrate gels every 40 minutes during long efforts; in hot weather, increase water and electrolytes, or add fresh fruit and watermelon.
Closing Note
Try this treadmill uphill training plan and dial in the paces using the Pacing app to match your current fitness. With this approach, you’ll be ready for any course—regardless of how different it is from your home terrain. Enjoy the training!