HILL REPEATS & SPECIFICITY… on the TREADMILL
Even when the weather is nice, the treadmill can still be a GREAT tool to help dial in workouts in regards to specificity.
For example, HILL REPEATS can be easily executed with a set time, incline and recovery which is not always easy when you’re out on the road.
"OMG, that doesn't sound fun. Why would I do such a thing!?!?" Hill repeats help build sport specific strength. They will make you stronger and faster.
Integrating Hill Repeats
When integrating hill repeats into your workout it should be done gradually (the number of repeats, duration of each repeat and the incline of each repeat) - week over week - in order to avoid injury. Do NOT just go HARD on a BIG INCLINE/HILL on day 1. This is a recipe for disaster,… even if it feels ok while running.
Simple Workout Example:
This week many of our longer course athletes are doing hill repeats.
Some are doing repeats on the treadmill that look something like this:
10 minutes easy to get your blood flowing. Start slow and gradually increase the speed over this time. 1% incline on most treadmills .
➡️5 mins @ 4% incline followed by 2:30 min @ 1% incline at a Z2 pace… In other words, the speed doesn’t change, just the incline. The number of repeats varies based on the individual athlete.
10 minutes gradually decreasing the speed. Stretch for 5-10 minutes following the cool down.