I recently moved from a hilly area to a very flat location(the largest hills are overpasses). I want to try to maintain my hill strength and power and excel at my outdoor flat runs.
Luckily I 'm fortunate to have a treadmill that can incline up to 15%. I'd like to use my treadmill as a way to keep running hills each week but need some advice on effective workouts. Does anyone have suggestions for workouts I can follow? I realize variety is important so if folks have ideas for short and fast hill repeats, rolling hills, long ascents, or anything else I'm all ears.
My current maintenance/base training includes 5 workouts a week averaging 30-35 miles. Mileage and days increase if I am training for race. One long run, a recover slow day, a track/tempo/fartlek day, middle distance run, and a treadmill work such as hills. I target races 10k to Half Marathon.