Treadmill Hill Workout

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.

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.