Treadmill Hill Blaster

Workout - Treadmill Hill Blaster

• 5min @ 7'00''/km
• 10 lots of:
  • 3min @ 6'00''/km
  • 1min rest
• 5min @ 8'00''/km

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Intro

A breakdown of Build Speed and Strength - Key Session by Lee Grantham that you can put into action right away. The full video has plenty more detail worth watching, but here’s what you need to get started.

Key Points

• Hill intervals explained: Targeting your power muscles—glutes and hamstrings—these reps boost stamina, endurance, and your ability to handle inclines.
• Why use the treadmill: You get a stable gradient and consistent temperature, making it simple to monitor heart rate and how hard you’re working.
• Warm‑up (12‑15 min): Start with a 400‑500 m walk (4‑5 min), move into an easy jog at 1‑3 % incline, add some dynamic stretching (arm swings, leg swings, calf raises, hip‑flexor work), then gradually increase to 3‑4 % incline.
• Main set: 10 × 3‑minute repeats at 10 % gradient with 60 seconds easy jog or walk between each. You can start lower (4‑5 %) and adjust the length (1 min to 3 min) as your fitness improves.
• How to pace it: Pick a speed you can sustain through the full 3 minutes; aim to spend at least 1½‑2 min at your target pace from the first rep onward.
• Heart‑rate guide: Expect to hit Zone 3‑4 (roughly 150‑175 bpm). Pay attention to how quickly your heart rate drops during recovery—quicker recovery between efforts signals improving fitness.
• How to progress: Add more reps (12‑20 × 3 min), bump up the gradient (8‑10 %), or stretch out each interval (5‑10 min) once you’re ready for a bigger challenge.
• Cool‑down: Mirror your warm‑up—1.5 km at ~6 % gradient at roughly 10 km/h, followed by an easy flat jog.

Workout Example

1. Warm‑up (12‑15 min)
   • A 400‑500 m walk lasting 4‑5 min.
   • Light jog for 8 min at 1‑3 % incline, moving at 9‑10 km/h.
   • Dynamic stretching: arm swings, leg swings, calf raises.
2. Hill Repeats
   • 10 × 3 min at 10 % gradient.
   • 60 sec of easy movement (jog or walk) between reps.
   • Modify the gradient (starting at 4‑5 %) and build up the duration as your body adapts.
3. Cool‑down
   • 1.5 km at 6 % gradient, ~10 km/h, then finish with an easy jog on flat ground.

Closing Note

Try this hill‑repeat workout and adjust the gradients, paces, and rest times to fit your current fitness level using the Pacing app. You’ll develop stronger glutes, better hill running skills, and greater overall speed. Get out there and run—enjoy the climb! 🚀

References

• Build Speed and Strength - Key Session - YouTube (YouTube Video)