The wikipedia article explains grade well enough and has pictures and examples of different grades and angles:
The wikipedia article explains grade well enough and has pictures and examples of different grades and angles:
So this is an important question for me too. I've done a very hilly marathon several times now and always lack enough hill training since i am also in a flat area.
I think my legs go into the race fresher as too much hill training can be tough on recovery but my pace suffers. You need to be very strategic about this. In my case i sometimes drive 2 hours away on my long run day to do hilly training. I definitely wish i had more nearby hills to train on. This year i might just cycle up and down the small hill leaving my neighborhood more.. I worried the neighbors might think i am crazy but now i don't care anymore since they know i am.
Yes, but mix in different inclines for brief periods of time to mimic actual rolls on a course. Very rarely does anything go 2% for a a solid half mile or 5-7% for three miles straight.
Do some time-based intervals where you go maybe one minute at 2%, then bump it to 5% for 30 seconds, 3% for 90 seconds, and then down to level for a short recovery. A few intervals of that with the speed set to your goal pace will be a good simulation if you're in an area that doesn't have a lot of hills or you're having to deal with snow and ice that don't make getting onto roads will hillier areas all that convenient.
Treadmills are tools. Use them in ways that help!
Parking garage sprints!
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