Perform this session once a week or once every two weeks, alternating it with the classic hill reps session described above. Treadmill hill sessions are good for athletes living in colder climates and are useful for shorter-rest hill sets, as you can simply step off the treadmill to recover. Put the treadmill grade at 6-8 percent. Think of this workout as an uphill tempo-run effort with periods of rest.
After a good warm-up, perform the following:
- Your first two to three sessions should be shorter, controlled efforts on short rest. Let your heart climb from 10-15 beats below AT to five to 10 beats below. For example, perform 10-15 x 1 minute uphill with 50 percent rest (30 seconds of rest for every one minute uphill). Do 10-15 minutes of total work.
- For your next two to three sessions, increase both the hill length and the duration of the set while maintaining pace and grade. Let your heart rate rise to five beats below threshold. Do 15-25 minutes of work as 10-15 x 1.5-2 minutes uphill with 50 percent rest.