Published: Feb 28, 2025 12:22 PM EST

• Warm up by walking for 2 minutes
• Run easy Hilly Race Treadmill Workouts
• RW+ Membership Benefits Red Zone (hard effort, breathing vigorously, can’t talk); recover with a very easy jog at 0 percent incline for 3 minutes
• for 2 minutes
• Run easy Hilly Race Treadmill Workouts
• Cool down by walking for 2 minutes

The quality of your performance on the hill intervals depends greatly on the quality of your Run easy for 5 minutes in between, say run coach Jenny Hadfield. 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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Power Hill Workout

• Warm up by walking for 2 minutes
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• Run 5 minutes at a 1% incline and at a pace that elevates your effort level to the top of the Orange Zone, or Zone 4, if you use a Treadmills - unpublished
• The Best Advanced Treadmills for Runners
• Run 5 minutes at a 2% incline and at a pace that elevates your effort level to where it was on the previous hill
• The Best Advanced Treadmills for Runners
• Run 5 minutes at a 3% incline and at a pace that elevates your effort level to where it was on the previous hill
• The Best Advanced Treadmills for Runners
• Run 5 minutes at a 4% incline and at a pace that elevates your effort level to where it was on the previous hill
• The Best Advanced Treadmills for Runners
• Run easy Hilly Race Treadmill Workouts
• Cool down by walking for 2 minutes

Treadmill Workouts for All Your Run Goals 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.

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Runners World Editors

• Warm up by walking for 2 minutes
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• Run 1 mile at a 3% incline at an easy effort in the 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% before moving on to the next rep
• Treadmill Workouts for All Your Run Goals
• Run easy Hilly Race Treadmill Workouts
• Cool down by walking for 2 minutes

Adjust your speed to truly run easy on the incline, says running coach Jenny Hadfield. If you can’t hold the incline within the easy Yellow Zone, lower the incline percentage or powerwalk Races - Places. 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.

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RW+ Membership Benefits