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 from Runs_26_2 In Training got me thinking:
hills are tough, but while you’re running up keep thinking soon you will be running down!
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?