Hill Training on Treadmill Question
+3
mul21
Mike MacLellan
sobele
7 posters
Page 1 of 1
Hill Training on Treadmill Question
I was hoping to get some advice on the following:
I do my hill training on a treadmill because it's hard to find ideal hills on my local roads and I train at 5AM so even if there were hills I wouldn't be doing them in dark. So my question is what incline percentage should I be doing and at what speed? Should I be changing the incline and speed for each one to vary it?
I run a 19:50 5k (I was told that goes into the equation).
Any advice would be greatly appreciated.
As always thank you in advance for your help.
Evan
I do my hill training on a treadmill because it's hard to find ideal hills on my local roads and I train at 5AM so even if there were hills I wouldn't be doing them in dark. So my question is what incline percentage should I be doing and at what speed? Should I be changing the incline and speed for each one to vary it?
I run a 19:50 5k (I was told that goes into the equation).
Any advice would be greatly appreciated.
As always thank you in advance for your help.
Evan
sobele- Newbie
- Posts : 28
Points : 4626
Join date : 2011-10-02
Age : 47
Location : Monmouth County, NJ
Re: Hill Training on Treadmill Question
That's really all dependent on your goal. The incline should match the incline of the hills you're likely to encounter in a race, if your goal is race readiness. If you're just looking for strength, muscular endurance intervals of 6min "on" at 4-6% followed by a 2-3min "recovery" will do just that. Start with 2-3 and build to many more. If you want something similar to strides, 8sec @ 8% @ 8mph, times 8. Or change all those 8s to 10s. Full recovery between each one.
Re: Hill Training on Treadmill Question
It really does depend on what you're training for. I know several people who have done 800m repeats at MP at 5%. That's a good workout. You can also do shorter repeats at a faster pace or something like Mike suggested of 5-6 minutes with a recovery just to gain some overall hill climbing strength.
mul21- Explaining To Spouse
- Posts : 1481
Points : 6943
Join date : 2011-06-15
Age : 47
Location : St. Louis
Re: Hill Training on Treadmill Question
You can use this as a guide:
http://www.hillrunner.com/training/tmillchart.php
4-6% is what most say should be used. Anything steeper and you start to severely compromise running form they say.
http://www.hillrunner.com/training/tmillchart.php
4-6% is what most say should be used. Anything steeper and you start to severely compromise running form they say.
Ben Z- Regular
- Posts : 698
Points : 5734
Join date : 2011-06-15
Location : Bay Area
Re: Hill Training on Treadmill Question
I just did some mile repeats yesterday with .25 recovery and just did a Precor program called rolling hills. It tops out at 6%, but stays mostly in the 1-4 range. I was doing 10k pace and had to dial it back for a couple brief periods. 6% is a bit steep. Since I'm running Boston in a couple months I put it at negative for a while also.
fostever- Explaining To Spouse
- Posts : 1572
Points : 8795
Join date : 2011-06-16
Age : 65
Location : Chicago
Re: Hill Training on Treadmill Question
Not much to add; I agree 3-6% is the sweet spot for hill repeats.
I think a great workout is 8 x half-mile hill repeats at: 3, 4, 5, 5, 3, 4, 5 and 5%. The effort should be similar to a Yasso 800 workout, so the pace will vary depending on your strength as a hill runner. Most of the time the pace falls around MP, which using Ben's chart to translate, is a strong workout.
I think a great workout is 8 x half-mile hill repeats at: 3, 4, 5, 5, 3, 4, 5 and 5%. The effort should be similar to a Yasso 800 workout, so the pace will vary depending on your strength as a hill runner. Most of the time the pace falls around MP, which using Ben's chart to translate, is a strong workout.
Re: Hill Training on Treadmill Question
Dave-O wrote:Not much to add; I agree 3-6% is the sweet spot for hill repeats.
I think a great workout is 8 x half-mile hill repeats at: 3, 4, 5, 5, 3, 4, 5 and 5%. The effort should be similar to a Yasso 800 workout, so the pace will vary depending on your strength as a hill runner. Most of the time the pace falls around MP, which using Ben's chart to translate, is a strong workout.
uhhhh, yeah! sounds like death on a treadmill
wrichman- Poster
- Posts : 245
Points : 4835
Join date : 2012-01-12
Location : Chicago, IL
Re: Hill Training on Treadmill Question
wrichman wrote:Dave-O wrote:Not much to add; I agree 3-6% is the sweet spot for hill repeats.
I think a great workout is 8 x half-mile hill repeats at: 3, 4, 5, 5, 3, 4, 5 and 5%. The effort should be similar to a Yasso 800 workout, so the pace will vary depending on your strength as a hill runner. Most of the time the pace falls around MP, which using Ben's chart to translate, is a strong workout.
uhhhh, yeah! sounds like death on a treadmill
Says the 30-mile-on-a-treadmill-er.
Re: Hill Training on Treadmill Question
Thanks for all the advice/input.
I actually did a combination from the suggestions above. I'm preparing for the NYC Half in March and Jersey Marathon in May. While I would love to do 8X800's at 5k pace, I'm just clearly not there yet. So I shortened the amount and cut the distance in half which seemed to do the trick.
I Ran 6x400 Hill Repeats ranging from 3%-5% at 5k Pace this morning.
It was a great workout!
Thanks again!
I actually did a combination from the suggestions above. I'm preparing for the NYC Half in March and Jersey Marathon in May. While I would love to do 8X800's at 5k pace, I'm just clearly not there yet. So I shortened the amount and cut the distance in half which seemed to do the trick.
I Ran 6x400 Hill Repeats ranging from 3%-5% at 5k Pace this morning.
It was a great workout!
Thanks again!
sobele- Newbie
- Posts : 28
Points : 4626
Join date : 2011-10-02
Age : 47
Location : Monmouth County, NJ
Similar topics
» Hill training on a hill vs on a treadmill
» Hill Training Tool
» Hill Grade
» Hill Workouts
» Uphill climb part 2
» Hill Training Tool
» Hill Grade
» Hill Workouts
» Uphill climb part 2
Page 1 of 1
Permissions in this forum:
You cannot reply to topics in this forum
|
|