WOW Workout Of the Week Treadmill Hill Intervals

Ugh.  The treadmill.  Or as some say, the dreadmill.  But with the winter that we have had, it has been a lifesaver, or a run saver I guess.  I am one of those people who rarely spends more than 30 minutes on a machine.  I get SOOOO bored.  That changed recently when I had to do several, several, long runs on it for my half marathon training.  But I am happily back to my 30 minute max.  And I do intervals to pass the time. 

This is a running workout.  But you can certainly take the pace down and do the same workout walking!!  Or, obviously, if you are a fast runner you can certainly take the pace up!

Run Me Some Hills Interval Workout

Minutes 0-3
Jog at 5.8-6.0 pace at 0 incline

Minutes 3-4
Increase speed to 6.3-6.5 at 0 incline

Minutes 4-6
Increase speed to 6.8-7.0 at 0 incline  

Minutes 6-7
Increase INCLINE to 5.0, continue at 6.8-7.0 pace

Minutes 7-8
Increase incline to 8.0, drop to 6.3-6.5 pace 

Minutes 8-9
Increase incline to 10.0, drop to  5.8-6.0 pace

Minutes 9-10
Drop incline to 0.0, continue at 5.8-6.0 pace


Repeat 3 times