For today’s treadmill routine, you have to have a bit of imagination.
This routine asks you to push your speed on flat roads and then power up a few select hills. Well, five select hills. It is based on my leg of the relay that team Boa’n to Run ran on Memorial Day. (Did I mention we won the female division? I have to brag…it’s probably the only race I’ll ever win.) The course description says: ”The second leg is the longest and probably the most challenging; however, it is likely to be considered the most beautiful as well. It runs through the majority of the Air Force Academy, is heavily treed, but still possible to view the amazement of Pikes Peak and Colorado Springs area’s of interests. The hills throughout this leg seem to feel as consistently up as much as they are down. It can also begin to get warm during this leg, so be prepared for rising temps.”
The routine does not simulate raising temperatures – but you can arrange that part yourself. If you run this on a treadmill – well, you’ll miss the scenery too. At least you get the workout. The treadmill routine is not necessarily 8.5 miles long either – you have to be pretty quick to fit those in the allotted time.
Warm up with a light jog for 5 to 10 minutes.
Run at a fast, but not burn-out, pace for 3 minutes at an incline of 1 percent. Aim for an 8 on a 1 to 10 perceived exertion scale (10 is all-out, can’t go for more than 1 or 2 minutes).
Back off to your base speed and take the incline up to 5 percent. Run up the hill for 2 minutes. Your base speed is comfortable on a flat road, about a 6 on the 1-10 perceived exertion scale. When you run up the hill, it should feel challenging — like an 8 or even a 9 perceived exertion.
Recover on a flat road of 1 percent for 2 minutes. Use your base speed.
Repeat the sequence – flat road speed for 3 minutes, 2-minute hill and 2 minute recovery — four more times. For more challenge, increase the hill to 6 and 7 percent for the final two drills.
Cool down for at least 5 minutes.