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Hill Training on Treadmill Question

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Hill Training on Treadmill Question Empty Hill Training on Treadmill Question

Post  sobele on Wed Feb 15, 2012 10:21 am

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
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Post  Mike MacLellan on Wed Feb 15, 2012 10:38 am

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.
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Post  mul21 on Wed Feb 15, 2012 12:48 pm

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.
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Post  Ben Z on Wed Feb 15, 2012 3:19 pm

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.
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Post  fostever on Wed Feb 15, 2012 4:20 pm

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.
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Post  Dave-O on Wed Feb 15, 2012 5:31 pm

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.
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Post  wrichman on Wed Feb 15, 2012 8:42 pm

@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 Shocked
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Post  Mike MacLellan on Thu Feb 16, 2012 2:34 am

@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 Shocked

Says the 30-mile-on-a-treadmill-er.
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Post  sobele on Thu Feb 16, 2012 10:37 am

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!

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