Treadmill sessions

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Oct 2015
8:06pm, 5 Oct 2015
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Too Much Water
Can anyone recommend some suitable treadmill sessions.

Target race is the Grizzly next March (20 miles, 3000+ ft of climb), so aim is to improve fitness and speed with reference to hillwork. I don't have enough hills near me (and none on my main pre-work running route). It also makes sense to not get drenched and use the gym, if nothing else it makes me find swimming less boring!

Tonight I did 5k, 2k warmup, 1k at 5%, 1k recovery, 400m at 7%, cool down. Pace was fairly steady (10:10) as I am definitely in a base-building phase. I would rather do faster runs at parkrun than on a treadmill so I guess I'm looking to up the incline factor rather than the pace.
Oct 2015
9:31pm, 5 Oct 2015
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Duchess
My trainer (who is a non too shabby mountain runner) has a "favourite" session that involves cranking the treadmill up to its highest incline, then doing run/walk intervals. For me, it's one minute of each, but it could be 2:1 or 3:1 for more competent runners.
Oct 2015
10:35am, 6 Oct 2015
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Too Much Water
Sounds interesting but presumably involves adjusting pace as well as incline? I'm a man, I can't multitask!!

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Can anyone recommend some suitable treadmill sessions.

Target race is the Grizzly next March (20 ...

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