Treadmill Power Hills
Workout - Treadmill Power Hills
- 10min @ 11'00''/km
- 10 lots of:
- 2min @ 6'30''/km
- 1min rest
- 10min @ 12'00''/km
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Intro
Interested in trying Running For Strength and Power – Quick Interval Session For All by Lee Grantham? This breakdown lets you understand the workout and start today. The full video has additional nuance worth watching.
Key Points
- A 20‑minute hard effort (before warm‑up and cool‑down) done on a treadmill with a 10% incline builds hill strength and power.
- Run at 8–10 km/h — keeping speed modest lets you sustain the effort in a reasonable heart-rate zone while maintaining clean form.
- Targets glutes and hamstrings, reducing stress on your calves and Achilles tendon.
- Between each interval, step off for 60 seconds of active recovery (walking, controlled breathing, water) to practice recovering your heart rate quickly.
- Adapt the workout over time by extending intervals, adding speed, or steepening the incline as it becomes easier.
Workout Example
- Warm‑up – 7–10 minutes of easy jogging or walking, gradually increasing the incline to 3–5%.
- Main set – 10 repetitions of 2 minutes at 10% incline and 8–10 km/h.
- After each 2‑minute burst, drop off the treadmill and rest for 60 seconds (breathing steadily, hydrating, observing your heart rate settle).
- Cool‑down – 5–10 minutes of very easy jogging or walking, reducing the incline back to zero.
Progression ideas: add 30 seconds to each repetition, include a few more repeats, bump the speed slightly, or shift the incline to 12% when 10% stops feeling challenging.
Closing Note
Test this session and adjust the pace using the Pacing app to suit your current condition. Strength and power from hill work translate directly to better race performance. Give it a go—and the full video is worth your time.