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Treadmill Hill Workout

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Updated June 14, 2014

Portrait of smiling women running on treadmills in gymnasium
Martin Barraud/OJO Images/Getty Images

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

Interval How to Run
Warm up Slowly jog for 5 minutes.
Hill Interval 2 minutes steady pace at 4% incline
Rest Interval Recover (easy pace) for 2 minutes.  
Hill Interval 2 minutes steady pace at 5% incline
Rest Interval Recover (easy pace) for 2 minutes.  
Hill Interval 2 minutes steady pace at 6% incline
Rest Interval Recover (easy pace) for 2 minutes.  
Hill Interval 2 minutes steady pace at 7% incline
Rest Interval Recover (easy pace) for 2 minutes.  
Hill Interval 2 minutes steady pace at 6% incline
Rest Interval Recover (easy pace) for 2 minutes.  
Hill Interval 2 minutes steady pace at 5% incline
Rest Interval Recover (easy pace) for 2 minutes.  
Hill Interval 2 minutes steady pace at 4% incline
Rest Interval Recover (easy pace) for 2 minutes.  
Cool down Slowly jog for 5 minutes.

Also see: 4 Boredom-Busting Treadmill Workouts
Related Video
How To Run on a Treadmill

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