Comments on: Brandon’s Marathon Podcast: Episode 74 http://brandonsmarathon.com/2010/01/brandons-marathon-podcast-episode-74/ One foot in front of the other. Sun, 11 Dec 2011 18:31:13 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Ari http://brandonsmarathon.com/2010/01/brandons-marathon-podcast-episode-74/comment-page-1/#comment-1714 Ari Thu, 07 Jan 2010 13:41:35 +0000 http://brandonsmarathon.com/?p=1555#comment-1714 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%. 8) Run the next 1/2 mile at 2%. 9) Cool Down 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%.
8) Run the next 1/2 mile at 2%.
9) Cool Down

]]> By: Tweets that mention Brandon’s Marathon Podcast: Episode 74 | Brandon's Marathon -- Topsy.com http://brandonsmarathon.com/2010/01/brandons-marathon-podcast-episode-74/comment-page-1/#comment-1707 Tweets that mention Brandon’s Marathon Podcast: Episode 74 | Brandon's Marathon -- Topsy.com Tue, 05 Jan 2010 03:49:06 +0000 http://brandonsmarathon.com/?p=1555#comment-1707 [...] 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 [...] [...] 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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