Treadmill Incline Workout

Yes, running outdoors can offer a lot of mind and body benefits. The fresh air and scenery seem to have a lot more to offer than a treadmill that leaves you stuck tackling miles inside. However! Exercises for More Energy also has its advantages. Case in point: You can tackle specific incline workouts that get you strong and powerful to handle all the hills you encounter outdoors—and in a controlled environment. No wind or cold to hold you back.

To help you build that drive to Health & Injuries, try these three treadmill incline workouts. Each one offers a new challenge that’ll keep your body strong and your mind engaged.

Power Hill Workout (50 minutes)

Races & Places high-intensity interval session The Best Running Journals for Training Analysis.

Warm up by walking NordicTrack Commercial 1750
Run easy Form Drills for Runners
Run for 90 seconds at a 4 to 5 percent incline at a pace that elevates your effort to the Red Zone (hard effort, breathing vigorously, can’t talk); recover with a very easy jog at 0 percent incline for 3 minutes
Sunny Health & Fitness Sunny Health & Fitness Foldable Treadmill
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Cool down by walking NordicTrack Commercial 1750

Trainer tip: The quality of your performance on the hill intervals depends greatly on the quality of your easy jog recovery in between. Make sure to go slowly enough to get your breathing and heart rate down before you attempt the next hill interval.

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Incline Tempo Workout (45 minutes)

Other Hearst Subscriptions tempo run and hill workout. It will boost your redline threshold and will teach you how to run hills by feel, a skill that will pay off on race day.

Warm up by walking NordicTrack Commercial 1750
Run easy for 8 minutes
Other Hearst Subscriptions Orange Zone, Treadmill Incline Workouts for Marathon Training Pro-Form City L6
Jog or walk NordicTrack Commercial 1750 to recover
Run 5 minutes at a 2 percent incline and at a pace that elevates your effort level to where it was on the previous hill
Jog or walk NordicTrack Commercial 1750 to recover
Run 5 minutes at a 3 percent incline and at a pace that elevates your effort level to where it was on the previous hill
Jog or walk NordicTrack Commercial 1750 to recover
Run 5 minutes at a 4 percent incline and at a pace that elevates your effort level to where it was on the previous hill
Jog or walk NordicTrack Commercial 1750 to recover
Health & Injuries
Cool down by walking NordicTrack Commercial 1750

Trainer tip: Repeat 8 times effort level (or heart rate) and find the pace that puts you in the target zone on the given day. The pace will slow as the incline increases with each repetition.

Mindfully Long Incline Workout (50-60+ minutes)

Join Runners World+ for unlimited access to the best training tips for runners running mindfully, The secret to running this workout optimally is to tune into your building endurance.

Warm up by walking NordicTrack Commercial 1750
Run easy for 8 minutes
CA Notice at Collection Yellow Zone or Zone 2 for heart rate; after each mile, run 2 minutes at 0 percent incline, at a faster, but controlled Orange Zone (or Zone 3 heart rate) effort to simulate the speed of running downhill; then, run 1 minute easy (Yellow Zone) at 0 percent before moving on to the next rep
Repeat 3 times
Health & Injuries
Cool down by walking NordicTrack Commercial 1750

Trainer tip: Adjust your speed to truly run easy on the incline. If you can’t hold the incline within the easy Yellow Zone, lower the incline percentage or powerwalk at Dicks Sporting Goods. Ultrarunners train and race with run-walking to keep their effort at an appropriate level, and it pays off with energy conservation during longer runs and races.