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Get It Up, Your Heart Rate, That Is: Hills on Treadmill

Many runners dread hills and actively avoid them, which if you live in the SF Bay Area can be a rather difficult task. Running hills is a great way to build both speed and stamina, so you shouldn't avoid those hills especially if you're training for a race. It is rare to find a course that is completely free of incline. Don't worry if hills are hard to come by in your neck of the woods, I created a nice entry level hill workout for the treadmill. It is a basic workout — a slow climb and a slow descent. The gradual increase of incline will help you build your hill running stamina. Feel free to play around with the elements — speed, incline and duration — to make the workout work for you.

To see the hill treadmill run, just


Time Speed Incline
0:00-5:00 5.0 1.0
5:00-8:00 6:5 1.0
8:00-13:00 6.0 2.0
13:00-18:00 6.0 3.0
18:00-23:00 6.0 4.0
23:00-28:00 6.0 3.0
28:00-33:00 6.0 2.0
33:000-38:00 6.0 1.0
38:00-43:00 5.0 1.0


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WriterChick54 WriterChick54 8 years
I was doing something similar that my trainer started me on, but one of my friends has since turned me on to the stair-climber (the one that looks like an escalator) for my endurance training days. I can run 4 miles no problem, but I do a half-hour on that that and I look like I just got of a pool and my butt hurts for days. My trainer approved.
cmd0610 cmd0610 8 years
Ugh just did a treadmill hill workout yesterday since hills in Houston can be a bit hard to find. Worth it in the end but miserable during the run! Usually I just do hill intervals, 5-7x 2min hills going as fast as I can for the 2mins- it's killer- I go for a speed of at least 6.8mph.
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