Debbie’s Treadmill Hill Workout

As runners, many of us have a love-hate relationship with the treadmill. We love that it is there for us when there is no other way to get our run in. Maybe we’ve just been blasted by a winter storm, its pouring rain, or we can’t leave our kids home by themselves. But for those of us that love to run outside, the monotony of running on a treadmill can’t quite give us that runner’s high we all crave.   As a result, we end up dreading the days we have to use it.

On the other hand, when used effectively, the treadmill can become a much more effective training tool than just your standby when you can’t get a run in outside. One thing I love using my treadmill for is speed interval training or hill workouts. The treadmill is a great way to monitor the pace and resistance you are running at and against. Incorporating regular interval training or hill workouts into your running routine will not only help you become a better runner, but it will make you stronger and boost your metabolism more than just going out for a distance run every time you lace up your shoes. If you don’t already, I would strongly recommend working an interval or hill workout into your running routine once a week.

Here is a great hill workout I do on my treadmill. It only takes 40 minutes and really gets my heart pumping, builds up a good sweat, and gets a good burn going in my legs. Simply print this workout and tape the chart to your treadmill. If you can’t quite get the speed and elevation up to where I have them, start at a lower speed and lower elevation, using the same time intervals, and work your way up. If you stick to it faithfully, you’ll get better every week and you’ll notice a significant difference in your distance workouts. Good Luck!

FitnFab’s Treadmill Hill Workout

Time

Speed

Elevation/Incline

6 minutes

7.0 mph

0

5 minutes

6.7 mph

4

5 minutes

7.0 mph

0

4 minutes

6.7 mph

4

4 minutes

7.1 mph

0

3 minutes

6.8 mph

4.5

3 minutes

7.2 mph

0

2 minutes

6.9 mph

5

2 minutes

7.0 mph

0

3 minutes

6.7 mph

4

1 minute

6.8 mph

4.5

1 minute

6.9 mph

5

1 minute

7.0 mph

5.5

Advertisements

3 responses to “Debbie’s Treadmill Hill Workout

  1. Pingback: FitnFab’s Treadmill Speed Workout | fitnfabfoody·

  2. Pingback: FitnFab’s Marathon Training Plan | fitnfabfoody·

  3. Pingback: Dam to Dam Half Marathon Training Plan – May 31, 2014 | Debbie's Midwestern Kitchen·

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s