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.
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. |
