The other night I was chatting on Twitter about how my training for the Army Ten Miler has lacked hill workouts, and how I need to step it up so the bridge doesn’t kick my a$$.
This Tweet got me thinking:
It hit me that my usual treadmill interval program doesn’t challenge me in the way I need to be challenged to get ready for that bridge. The interval program cycles through 1-minute hills of varying incline–I don’t spend very long running up, and that running down comes all too soon.
I can do short hills. I can do short, steep hills. What I’m not used to is a long steady climb, like the 14th Street Bridge that comes at the very end of the Army Ten Miler. So, I decided to try a new treadmill workout–repeats with longer hill segments.
This is what I came up with:
Treadmill Hill Repeats
0-5 min: walking warm-up: 3.7 mph, 1.5 incline
5-10 min: running warm-up: 5.7 mph, 0.5 incline
10-15 min: running warm-up: 6.0 mph, 0.5 incline
Hill Repeats (x8)
2 min @ 6.3 mph, 0.5 incline
5 min @ 6.3 mph, 3.0 incline (repeats 1-2, 5, 7) or 3.5 incline (repeats 3-4, 6, 8)
55-57 min: running cool-down, 5.7 mph, 0.5 incline
57-60 min: walking cool-down, 3.7 mph, 1.5 incline
This was a tough workout. The 3.0 incline was challenging. The 3.5 incline was hard. The bridge will be harder, but I will be ready!
Has someone else ever inspired you to take your workout to the next level?