VK Treadmill Challenge
Surprisingly, in over 20 years of running, I have never attempted serious hill workouts on the treadmill. In a bid to avoid running in torrential rain one afternoon, I ran a VK (1000 metres of vertical ascent) on the dreadmill (...treadmill). Since the treadmill stops automatically after 60 minutes, I decided that a one-hour vertical kilometre attempt would be a fun challenge.
After the first attempt, I was keen to explore the infinite, looping landscape of the treadmill further and completed another three VK sessions. I have outlined each of the workouts (also in a printable version) so you can try them too. I recommend printing a copy or keeping your phone handy on the treadmill so you don’t have to memorise the exact structure of the workout. Remember to maintain good form throughout: these are tough sessions, so it is better to shorten them, or adjust the incline to suit your current fitness.
What did I learn from my VK Treadmill Challenge?
⁃ Firstly, treadmill workouts can be a good substitute for hill training, especially if the focus of your workout is to improve uphill running technique.
⁃ A recent study suggests that classic endurance variables like VO2max and running economy on a +0% slope is not a strong predictor of short trail running (20-30km) performance, however, adding more trail specific variable, like running economy on a +10% slope, allows good characterisation of trail running performance. If that is the case, I am ready to chase that efficiency! Find the study here: https://www.ncbi.nlm.nih.gov/pubmed/29077639
⁃ Breaking your workout into stages or setting a protocol of intervals makes it less of a mental challenge.
⁃ It is the quickest and most accessible way to experience a true vertical kilometre (not a single step downhill) if you don’t live by the mountains. Even in hilly Auckland, you cannot find pure uphill stretches that climb 1000 metres.
⁃ Finally, I learned to appreciate that 15% incline on the treadmill is actually a big deal when you are out on the trails. A one-hour uphill effort at that gradient can earn you spectacular views – unfortunately this is not the case when you are in the gym!
Workout 1: VO2Max Uphill Intervals
Eight 4-minute intervals at 15% incline, with 1-minute recovery between each interval at 3-5% incline.
General warm-up
Mobility drills + stretching (5mins)
Treadmill warm-up
10min 1% incline 10km/h or any easy pace
Main set
Note: @hard means at a pace that you find challenging, but sustainable for the length of the interval. The pace can change between intervals. RI – is a recovery interval.
8 x (4min @hard (15% incline at 7 to 10km.h) + 1min RI @easy (3-5% incline at 8km.h))
[with a longer 3 min recovery break halfway through the intervals]
Cool down
3min 1% incline 10km/h or any easy pace
Download printable version here
Workout 2: Pyramid threshold session
Intervals in this workout will become gradually longer, but not recovery interval.
General warm-up
Mobility drills + stretching (5mins)
Treadmill warm-up
5 to 10-min 1% incline at your easy pace
Main Set
Note: @hard means at a pace that you find challenging, but sustainable for the length of the interval. The pace can change between intervals. RI – is a recovery interval.
4-min 12-15% @hard / 2-min RI 7% incline @easy
6-min 12-15% @hard / 2-min RI 7% incline @easy
8-min 12-15% @hard / 2-min RI 7% incline @easy
10-min 12-15% @hard / 2-min RI 7% incline @easy
8-min 12-15% @hard / 2-min RI 7% incline @easy
6-min 12-15% @hard / 2-min RI 7% incline @easy
4-min 12-15% @hard / 2-min RI 7% incline @easy
Cool down
5min 1% incline 10km/h or any easy pace
Total
46min at @threshold pace
Download printable version here
Workout 3: Threshold + Power session
This workout is split into three stages where I ran three 10-minute sets at varying inclines, ending each set with three 30 second bursts at 15% incline. Notice how the 30 second sets ratchet in speed.
General warm-up
Mobility drills + stretching (5mins)
Treadmill warm-up
5 to 10-min 1% incline
Main set (progressive structure)
Stage I.
10min 8% incline ~8-10km.h (sub-threshold) + 1 min RI (8% 6 km.h) + 3 x (30s 15% 10-11-12 km.h / 30s RI 15% 6km.h) + 2min RI at 6% 8km.h
Stage II.
10min 10% incline ~8-10km.h (threshold) + 1 min RI (8% 6 km.h) + 3 x (30s 15% 11-12-13 km.h / 30s RI 15% 6km.h) + 2min RI at 6% 8km.h
Stage III.
10min 10% incline ~8-10km.h (threshold) + 1 min RI (8% 6 km.h) + 3 x (30s 15% 12-13-14 km.h / 30s RI 15% 6km.h) + 2min RI at 6% 8km.h
Cool down
2-5 mins at @easy pace at 1%
Download printable version here
Workout 4: Threshold + VO2max session
This workout is in two stages, with three longer intervals in the first stage, and 6 shorter intervals in the second stage.
General warm-up
Mobility drills + stretching (5mins)
Treadmill warm-up
5 to 10-min 1% incline
Main set (progressive structure)
Stage I.
3 x 8min 15% incline 8-10km.h + 2 min RI (6% 7 km.h)
[1 set: moderately-hard pace; 2 set: hard pace; 3 set: really hard pace] - see heart rate analysis
Stage II.
6 x (2.5min 15% incline @threshold + 1min 15% incline @VO2max + 1.5min RI 6% incline 7 km.h)
Cool down
2-5 mins at your @easy pace at 1% gradient
Download printable version here
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