Any suggestions for doing longer hill repeats (45-90 second) on the treadmill? On the road, I typically run them conservatively. I'll do them so I'm not gassed by the time I reach the top and usually rest a good 4-5 minutes for say 90 second repeats (I'll just walk down the hill usually).
Any idea what incline to put the treadmill on and what to do for recovery?
Please just go to a hill
Most highways are limited to 6% grade so that would be a good start. If you use 6%, slow your pace 2 minutes and it should be the same effort as flat.
Ok, but what's the reference to a highway and what pace is -2:00 slower?
Funnily enough I tried this a couple of days ago! When I do hill repeats outside, I try to run them pretty hard so what follows might be different than what you're attempting to achieve...
The treadmill workout I did was 6 km tempo, 1 km recovery, followed by 10x 30s hill repeats. I set the incline to 10% grade. Between reps I stepped off the treadmill and left the belt running. Between the first five reps I took a 30s standstill recovery but increased this to 1 minute for the remaining reps. As for the speed of the treadmill for the hill repeats, I kept increasing it such that by the end of the rep I was close to exhaustion!
Is there a rule against attaching a helium balloon to yourself while running a road race?
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Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these