Hill Workouts During Winter

It's winter, so here is how to do hill repeats on a treadmill:
  • 10 min easy running
  • 2 Short hills - 3% grade, 90 seconds, 3 minute recovery between each hill
  • 2 Moderate hills - 5% grade, 60 seconds, 2 min recovery between each hill
  • 2 Steep hills - 7% grade, 30 seconds, 60 second recovery between each hill

Technorati: running hillrepeats winter treadmill

Comments:

Here are two other patterns that you can try (all work on the same 'progressive overload' idea)

Pick a speed (say 6mph) and then do the following one (minute) on / one off pattern:

2-5-2-6-2-7-2-8

So start off at 2% for a minute, then go to 5, then back to 2 then up to 6, etc, etc. Adjust the speed or steps as you see fit.

My treadmill has a 'hills' program that does this by default after a 10 minute warmup period. Whatever I specify as the 'level' becomes the 'low' number (5 in the example above) and it then goes up to 3% steeper.

Another pattern that you can try to mix it up is the stair step: 5/6/7/8 and then repeat (same as above, but pull the 2% "recovery" steps out). Typically you wont run as fast or steep as the 1 on 1 off pattern, but it will help build endurance since the inclines keep getting steeper :-)

My goal this year is to work up to 12+%. If all goes well I hope to get registered for the Pikes Peak Ascent again this year. 13.3 miles, almost 8000ft gain with an 11% average grade.

Posted by John on February 12, 2008 at 12:25 AM PST #

Post a Comment:
Comments are closed for this entry.
About

profile image
Arun Gupta is a technology enthusiast, a passionate runner, author, and a community guy who works for Oracle Corp.


Java EE 7 Samples

Stay Connected

Search

Archives
« August 2015
SunMonTueWedThuFriSat
      
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
     
Today