Don’t fear the hills this season! Get prepared by turning your treadmill into a road of rolling hills. Be sure to read the ‘notes’ sections for tips on how to adapt this workout to your ability level.
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Rolling Hill Intervals |
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Minutes |
Pace |
Incline |
Notes |
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1-5 |
Walk |
0 |
Yes, you need to warm up. As you begin to walk, you will feel your muscles loosen up. And your heart rate, after slightly spiking at first, will come back down as well. |
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5-8 |
Jog |
3 |
Your jog pace during this workout should be easier than a regular jog. The incline segments add a great deal of resistance and will eventually cause your ‘easy jog’ to feel strenuous. |
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8-10 |
Jog |
1 |
These 2% decline segments are meant to be recovery. After working up a hill for 3 minutes, any decline will feel like a relief. |
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10-13 |
Jog |
4 |
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13-15 |
Jog |
2 |
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15-18 |
Jog |
5 |
In this hill workout, 5% incline is the max, but you need to know your body. Do not run at an incline that compromises your form. This could cause injury. As you get stronger, then experiment with increasing the incline following this pattern. |
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18-20 |
Jog |
3 |
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20-23 |
Jog |
4 |
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23-25 |
Jog |
2 |
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25-30 |
Walk |
1 |
Start the cool down by briskly walking and bring down the speed a couple of notches every minute. |
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Special Notes |
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Thank you for sharing this article
Good Info.
Nice Article. Treadmill workouts are a great way to get in shape. You can improve your overall health, relieve stress, and tone up all at the same time.
I used to be a treadmill hater too, but over time, I’ve learned to appreciate the benefits it offers. One of the things that helped me was incorporating interval training into my treadmill workouts. By changing the pace and incline at regular intervals, I found that the monotony was broken, and it made the workout more engaging and challenging. It’s a great way to build speed and endurance.