Simple Treadmill Hill Run

When you run on hills outside, you usually slow down going up the hills and speed up going on flats (after uphills) or on downhills.

On downhills it’s good to try to relax and let gravity and freedom help you to pick up speed as you get to the bottom of the hill.

You can’t really do downhills on treadmills, but you do get a sort of downhill feeling if you run at increasing inclined then reduce it down to 0.0 after running for a bit.

Here’s a good example of a pyramid hill run on the treadmill.

30 mins, start at 1.0 incline.

Start at a comfortable easy pace:
say 7.0mph : 1.0 incline, then every 2 minutes increase the incline by 1.0, and reduce the speed by 0.2mph:

7.0mph : 1.0 incline : 2 mins
6.8mph : 2.0 incline : 2 mins
6.6mph : 3.0 incline : 2 mins
6.4mph : 4.0 incline : 2 mins
6.2mph : 5.0 incline : 2 mins
6.0mph : 6.0 incline : 2 mins
5.8mph : 7.0 incline : 2 mins
1 min steady running 6.2mph : 1.0
5.8mph : 7.0 incline : 2 mins
6.0mph : 6.0 incline : 2 mins
6.2mph : 5.0 incline : 2 mins
6.4mph : 4.0 incline : 2 mins
6.6mph : 3.0 incline : 2 mins
5 mins easy run 6.4mph

You don’t need to set it to 7.0mph to start. Start and a comfortable pace where your heart rate is around 70-80%.

🙂

I did it today and it was hard work but well worth it. I got a good 4.0 on Garmin Training Effect for it so it was good. I was happy to have managed to keep going. A good wee 30 minute sweaty hill session: Ave HR: 86%, Max HR: 92%.

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3 Responses to Simple Treadmill Hill Run

  1. Christopher says:

    This treadmill workout routine will definitely increase the intensity of my workout. Gotta try it. Thanks for this.

    • lornpearson says:

      Hi. It certainly makes you work, just make sure you don’t start too fast. And ud after the first set you need more than 1 minute of recovery, take more then get back into it if you want or just do a steady run. Enjoy and let me know how you get on if you want to. 🙂 Lorn

  2. Pingback: Hey you, Zombie on a treadmill | Lorn Pearson Trains…

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