I'm looking to get in some solid work on the treadmills this winter (not all the time but if necessary) and I wanna do some incline kinda tempo stuff. Gimme some good workouts - I'm more of an 8/15 type but I'm logging around 60-65 per week on average
PRs are 50.1 relay, 1:56 800, 4:06 1500 and 26:47 8k in XC.
There is an unlimited number of workouts you can do. Tomorrow I will be warming up for a half mile. Then I will alternate a half mile at 3% incline with a half mile at 9% incline. Based on an equivalent of 8 minute pace, I will be averaging close to 10 minutes per mile. The goal is 16.5 miles total in 2:45 with around 5,000 ft elevation gain.
If you want a quick workout with incline, you shouldn't have any problem getting to 7 minute pace with a mile warm up. After that, raise the incline .5% every 2 minutes. Keep doing that until you can't go any longer.
Another workout would be one minute incline, one minute level intervals. Set the speed at 6:40 pace. Increase the incline to 7% for one minute, run a minute at level. Repeat. If it is too easy, speed up the pace.
A cool challenge would be to see how many calories you can burn in one hour of running. If you pick up the pace, the calories/hr goes up. If you increase the incline, the calories/hr goes up more than a speed increase. Usually you end up running at a moderate pace with a steep but somewhat sustainable incline.
Try it. It's really fun.