TRY THE WORKOUT UPHILL TEMPO RUNNING

Warm up for 10–15 minutes

Do 2–3 x 20 second strides at 8% grade (5 km pace effort) with 1:40 recovery easy jog.

Run 15 minutes at 4–6% running at tempo effort. This should be a 7–8/10 difficulty.

Cool down 10–15 minutes

Building this workout to 30 minutes will greatly benefit outdoor sustainable pace.

Speedwork

Similar to the all-uphill run, short hills on a treadmill are better than an equivalent workout outdoors, as the downhill part is eliminated. Track workouts replicated on a treadmill by creating a speed-equivalent incline interval are a great way to improve capacity with a workout that is less damaging to the body. Running at a specific grade for short, hard repeats is less damaging, as hopping on and off the belt removes acceleration and deceleration. Acceleration and deceleration are often the culprits behind speed-related injuries. The incline on the treadmill improves run form, eliminates overstriding and decreases the speed required for an equivalent speed-intensity workout.