Brandon’s Marathon Podcast: Episode 74

2 Responses to “Brandon’s Marathon Podcast: Episode 74”

1. Tweets that mention Brandon’s Marathon Podcast: Episode 74 | Brandon's Marathon -- Topsy.com says:

   January 4, 2010 at 10:49 pm

   [...] This post was mentioned on Twitter by Brandon Wood and Brian Adkins, Running doc. Running doc said: RT @IronBrandon: (Please RT!) Brandon’s Marathon Podcast: Episode 74 http://goo.gl/fb/9LYf [...]

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2. Ari runanskyrun.blogspot.com says:

   January 7, 2010 at 8:41 am

   In response to Stuart’s question about hills, I thought I’d share a Treadmill workout that I’ve used in the past when I can’t get outside for hill repeats. It’s a 4 mile workout the involves increasing and decreasing the incline in half mile intervals to simulate running up a hill then recovering on flatter terrain. Enjoy!

   Start by setting the treadmill to a speed between 10 – 15 seconds slower than your 10k pace.
   1) Run the first 1/2 mile at 1%.
   2) Run the next 1/2 mile at 2%.
   3) Run the next 1/2 mile at 5%.
   4) Run the next 1/2 mile at 2%.
   5) Run the next 1/2 mile at 8%. This is the hardest of the hills. It’s OK if you can’t complete the full half mile at first. Do as much as you can and then drop down to the next interval. Try and do more the next time you do the workout until you can do the full half mile at 8%
   6) Run the next 1/2 mile at 2%.
   7) Run the next 1/2 mile at 5%.
   Run the next 1/2 mile at 2%.
   9) Cool Down

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