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Treadmill Workouts: Rolling Hills

January 23, 2012 Michelle Homan 4 Comments

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.

 

 

 

 

Rolling Hill Intervals

Minutes

Pace

Incline

Notes

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.

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.

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.

10-13

Jog

4

 

 

13-15

Jog

2

 

 

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.

18-20

Jog

3

 

 

20-23

Jog

4

 

 

23-25

Jog

2

 

 

25-30

Walk

1

Start the cool down by briskly walking and bring down the speed a couple of notches every minute.

Special Notes

  • Seek medical clearance before beginning an exercise program
  • Always warm up and cool down
  • Know your body and know your treadmill before beginning
  • Never push to a point where you feel discomfort

Running, Treadmill running, treadmill

Comments

  1. saki komai says

    February 4, 2021 at 9:52 pm

    Thank you for sharing this article

    Reply
  2. Crazyfitness says

    January 23, 2022 at 8:31 am

    Good Info.

    Reply
  3. Crazy Fitness says

    February 6, 2022 at 3:52 am

    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.

    Reply

Trackbacks

  1. Benefits of Hill Running says:
    May 15, 2012 at 5:25 pm

    […] the incline to reap the benefits.  Even walking at an incline will strengthen your lower body.  Click here for treadmill hill workout to get you […]

    Reply

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