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

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Intro

Here’s what you need to know about the SIMPLE Workout To Run Faster and Shred Fat from Lee Grantham. The video offers solid training insights worth exploring — this guide distills the key takeaways so you can put them to use immediately. Watch the full video for additional context and demonstrations.

Key Points

• Heat acclimation: Working out in warm environments like Spain or Thailand triggers blood-volume changes comparable to altitude training, which eases the adjustment when you race in hot conditions.
• Cycling cross-training: Incorporating 10–15 hours of cycling per week (around 250–300 km) builds aerobic capacity while sparing your joints from impact.
• Hill training on a treadmill: A 10% incline forces your glutes, hamstrings, and lower-leg stabilizers to engage more intensely, sharpening your running mechanics, stride placement, and explosiveness.
• Progressive overload: Begin with a comfortable walking speed, graduate to light jogging (roughly 6–8 km/h), and gradually add longer efforts as your body adapts.

Workout Example

1. Set the treadmill incline to 10%.
2. Select a pace you can sustain for 30 minutes — starting with a brisk walk is perfectly acceptable.
3. Run 30 minutes straight at your chosen pace.
   • Lee’s example: 10 km/h (6 min per km) on a 10% grade for the full 30 minutes.
4. If 30 unbroken minutes feels unmanageable, use intervals instead:
   • Alternate 1 minute of running with 1 minute of recovery, completing 30 rounds.
   • Step up to 2-minute, 3-minute, and 5-minute blocks as you improve, working toward three consecutive 10-minute efforts.
5. Running form: Push your elbows forward, keep your arms tucked in, maintain alignment through your toes, ankles, knees, and hips, and concentrate on glute activation with every footfall.
6. Recovery: Finish with 5–10 minutes of easy running or walking on flat ground.

Closing Note

Test this incline session within the next week — feel free to walk at first and gradually increase intensity and effort duration. Use the Pacing app to dial in speeds suited to your current fitness level, then track improvements in your pace and fat loss. 🚀

References

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