Treadmill Hill Workout

Portrait of smiling women running on treadmills in gymnasium
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If you're bored running on the treadmill and want to improve your strength and speed, you can try using the incline feature on your treadmill and doing some hill workouts. Running hills on the treadmill is safer than running hills outdoors, because it decreases the impact on your knees and hips. And it's a great option when weather conditions or lack of hills in your area prevent you from running hills outdoors.

Hill Workout
 

IntervalHow to Run
Warm upSlowly jog for 5 minutes.
Hill Interval2 minutes steady pace at 4% incline
Rest IntervalRecover (easy pace) for 2 minutes. 
Hill Interval2 minutes steady pace at 5% incline
Rest IntervalRecover (easy pace) for 2 minutes. 
Hill Interval2 minutes steady pace at 6% incline
Rest IntervalRecover (easy pace) for 2 minutes. 
Hill Interval2 minutes steady pace at 7% incline
Rest IntervalRecover (easy pace) for 2 minutes. 
Hill Interval2 minutes steady pace at 6% incline
Rest IntervalRecover (easy pace) for 2 minutes. 
Hill Interval2 minutes steady pace at 5% incline
Rest IntervalRecover (easy pace) for 2 minutes. 
Hill Interval2 minutes steady pace at 4% incline
Rest IntervalRecover (easy pace) for 2 minutes. 
Cool downSlowly jog for 5 minutes.


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