Hill workout

  • Posted by a hidden member.
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    Feb 15, 2009 3:32 AM GMT
    I met an elite runner in our city recently and he gave me a new hill workout. He thinks it may give me the edge to blast through the time barrier I'm perpetually flirting with.

    3-4 Ten minute repeats on the treadmill at an incline of 10-15%. 2min rest

    Eventually doing 4 -15 minute repeats.

    He has a treadmill pace chart that calculates the speed you need to run hills to be equivalent to running on flat ground.

    I've done this for about three weeks now and might be onto something.


    What are your hill workouts?
    .
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    Feb 16, 2009 10:14 PM GMT
    Just curious.. Have you timed yourself on an actual run to see if these treadmill exercises are helping?

    I find that if I spend too much time on a treadmill, my actual run time gets worse. And tweaking the incline doesn't help. It just affects my running form and posture in a negative way.

    These days I only use the treadmill when my legs are feeling stiff and slow, which is maybe once or twice a month.
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    Feb 24, 2009 5:40 AM GMT
    Xrichx, I just ran a very short 5km race yesterday. It was a personal best shaving 2 minutes off my time.

    I don't train on treadmills either except if the weather is too cold outside. This hill workout is tough because the incline is very high at 10-15% and better for endurance because of the length of time running on incline.

    I like it a bit better instead of running up and then down a hill outside. I have a marathon planned for May, so I'll really find out if this helps
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    Feb 27, 2009 4:37 AM GMT
    At what intensity are you supposed to do the repeats?

    I'd rather run up a big hill outside I think, but maybe I'll give it a shot on a rainy afternoon.icon_smile.gif
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    Feb 27, 2009 4:46 AM GMT
    Runninchlt saidAt what intensity are you supposed to do the repeats?

    I'd rather run up a big hill outside I think, but maybe I'll give it a shot on a rainy afternoon.icon_smile.gif


    Well, there is a pace chart that will convert the hill speed into supposed flat land speed. A rough guide is 6 miles/hr equals 7.5 miles/hr on flat land, at 10% incline. If you google fast trax running in Edmonton you should be able to pull up the treadmill pace chart.

    The point this guy was trying to make is the length of time spent running uphill is longer and at a greater incline(10%) instead of running uphill and then back down again. Most places don't have uphill climbs of 30-45 minutes.icon_smile.gif