Hill training has been going great lately! I’m feeling super speedy on flat so I’m hoping to stick to once a week hills as I train for a few races this year. Let me tell you though, hill training sucks. But like they say, nothing worth doing is ever easy! Right?! In the past when I’ve consistently included hill training like this Treadmill Hill Pyramid Workout, I’ve run my fastest races. You really don’t have to run long, or even that often to see results. Hills and speed work is the way to go!

30 Minute Treadmill Hill Pyramid Workout

Here is today’s treadmill hill pyramid workout. I ran at 6.5 mph most of the way and finished the last 2 minutes at 8 mph. After the first hill, I thought the 6.5 mph was going to be to easy, but I’m glad I stayed at that pace because it got a lot harder. TheĀ transitionĀ from the second to third hill is a tough one, there isn’t much time to recover so just push through and keep going!

Run Details

Hill Climb #1

  • 0-1 min – 0%
  • 1-2 minute – 2%
  • 2-3 min – 0%
  • 3-4 min – 4%
  • 4-5 min – 0%
  • 5-6 min – 6%
  • 6-7 min – 0%
  • 7-8 min – 8%
  • 8-9 min – 0%
  • 9-10 min – 10%

Hill Climb #2

  • 10-20 min – Repeat Hill #1

Hill Climb #3

  • 20-21 min – 0%
  • 21-22 min – 12%
  • 22-23 min – 0%
  • 23-24 min – 10%
  • 24-25 min – 0%
  • 25-26 min – 8%
  • 26-27 min – 0%
  • 27-28 min – 6%
  • 28-29 min – 4%
  • 29-30 min – 2%
    Treadmill Hill Pyramid Workout