Exercise physiologist and treadmill devotee Liz Neporent recommends this killer 30-minute workout that uses speed and elevation to build speed and strength.
- After a five-minute warm-up and five minutes at 30 seconds to 1 minute slower per kilometre than your 10-K race pace, increase elevation by two percent.
- Run for two minutes, then raise elevation another two percent.
- Progress up to two minutes at 12 percent elevation.
- Cool down for eight minutes.
“When you’re at two to four percent incline, you think, ‘I can do this,’” says Neporent. “At six to eight percent it has your attention. From 10 to 12 it’s really hard.” This workout will help you power up hills of all sizes when you’re back out on the road.