Anyone do regular hill sessions on a treadmill? I know Jack Daniels advocates running hills on one as pace/incline can be monitored and less risk of injury on the downhills. What are other runners experiences?
Anyone do regular hill sessions on a treadmill? I know Jack Daniels advocates running hills on one as pace/incline can be monitored and less risk of injury on the downhills. What are other runners experiences?
yes, i've been doing this for a couple years. I like being able to control the gradient and the recovery time, and not having to run downhill, so it's easier on my knees. Favorite workout is 3 minutes hard, 2 minutes easy recovery [say, 7 to 7.5 mph at 0%].
for the hard segments, i put the speed at guesstimated lactate threshold pace [currently 10.4 mph] and increase the gradient every minute. So first segment is 1, 2, 3%, next is 2, 3, 4, etc. Most I've ever managed is 6 [i.e., the last 3:00 segment is done at 6, 7, 8%]. 3 is pretty easy, doable at end of a medium distance run outside. 4 is good for an early training phase. 5 is challenging [for me].
Just one possibility obviously. I got the 3:00 hard uphill/2:00 recovery from pfitzinger/douglas road racing for serious runners book and the progressive gradient from wanting to make it harder as i go along, which is my usual experience of what races are like.
good luck with it. happy climbing.