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Welcome to today's workout. 
We've got a 15 minute uphill 

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treadmill run, all in zone 2. 
That means easy to moderate 

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effort, the kind of pace where 
you can carry on a conversation 

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without gasping for air. 
This workout is designed to 

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build strength and endurance 
without overtaxing your body. 

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So even if you're training for a
flat race, the incline here 

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works your glutes, hamstrings, 
calves in a way that makes you 

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stronger and more efficient. 
Think of it as strength training

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for runners. 
So let's get started. 

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OK, We got about 20 seconds to 
hit start on our watch and we're

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going to go, this is I'm going 
to kind of cater this for 

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beginners, intermediate and 
advanced athletes. 

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So if you are a beginner, go 
ahead and set your incline to 2 

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or 3% in 321. 
Let's find that Zone 2 effort. 

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Again, this workout is best done
as add on to your current 

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workout to do post strength 
training. 

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Definitely don't make this your 
key workout and your only thing 

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you're doing. 
OK, my intermediates, we want 

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you at about a 5 or 6% incline 
in my advanced athletes, go 

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shoot for that 10%. 
All right, we're starting off in

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a light jog. 
Maybe it's a brisk walk. 

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The goal right now is just to 
settle into your breathing and 

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find that relaxed rhythm again. 
Zone 2 should feel comfortable. 

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You're working, but you're not 
straining, so if you were 

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running with a friend, you'd be 
able to chat without losing your

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breath. 
Shoulders are relaxed, arms are 

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swinging lightly by your sides 
in short, quick steps. 

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Just breathe through it. 
I remember the first time I 

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first did this run. 
I've been teasing it a lot with 

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my athletes, adding it in at 
least once a week, and it's just

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been amazing the results I'm 
getting from this specific work 

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out here. 
So don't hate on it. 

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Don't. 
It's OK to struggle. 

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It's OK that you're walking 
right now, OK, especially if 

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you're not used to doing hills. 
Now, if you are my more 

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intermediate athlete, OK, which 
likely you are, feel free to 

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bring that incline up to 4 to 
6%. 

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But the goal here is zone 2. 
Ultimately, I want you aiming 

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for that 10%. 
I want you to be able to run, 

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jog, let's be honest, jog. 
Add a 10% in a zone 2. 

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It might take you a long time. 
It's going to feel very, very 

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challenging. 
It's going to feel hard probably

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every time. 
Be humble, keep it easy. 

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The incline is doing the work. 
We're not here to Sprint. 

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I want you to stay tall through 
your posture, slight lean from 

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the ankles. 
Again, light tall and relaxed 

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and let your feet turn over 
quickly. 

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You should feel your calves and 
your glutes doing their job. 

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One thing I really like to focus
here and lately every time I'm 

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doing hills, is not necessarily 
turn off your quads, but focus 

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on using your glutes. 
Glutes, glutes, glutes, glutes. 

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Climbing uphill in itself is 
typically very quad dominant, 

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but if we can engage our glutes,
engage those hamstrings, put 1 

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foot in front of the next, 
suddenly climbing is going to 

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become our favorite. 
Maybe. 

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This is steady climbing, smooth,
controlled and efficient. 

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Keep checking in on yourself. 
Can I still talk? 

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If the answer is yes, you're in 
the right zone. 

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You're doing amazing. 
Again, this isn't if. 

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This isn't your time to beat 
yourself up and to push hard. 

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You already did that. 
This is our finisher. 

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Breathe, breathe, breathe. 
If you focus, you find yourself 

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breathing a little harder. 
Feel free to pull back that 

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speed. 
Eventually you will be able to 

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jog this entire thing. 
Yes, I'm telling you, it just 

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you have to start right. 
If all you've ever done is train

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on flats, adding any kind of 
hill is going to be a challenge.

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It's about teaching your body to
stay calm, inefficient, through 

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these hills. 
Steady, smooth and strong. 

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You got this. 
In through the nose, out through

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the mouth, into the nose, out 
through the mouth. 

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You got this. 
Again, our goal for this entire 

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15 minutes is to keep this easy,
moderate effort conversational. 

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OK. 
If anything, I want you to add 

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incline over speed. 
Maybe you add incline and pull 

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back on speed. 
I just stay in that zone to stay

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in that aerobic zone focusing on
endurance, efficiency and form. 

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Settle in. 
You're doing amazing. 

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Some of you might be just 
committing to 5 minutes post 

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workout or 5 minutes is great, 
is a great start. 

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OK, work up to it. 
Maybe you just do 10 minutes and

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then you do 12 minutes and then 
one day you might get to the 

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entire 15 minutes again. 
If your breathing is starting to

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get heavy, dial back on pace. 
The Hill is doing the work here.

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Keep breathing in through the 
nose, out through the mouth. 

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In through the nose, out through
the mouth. 

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Yeah, yeah, yeah. 
Just like that. 

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You guys were over that 5 minute
mark. 

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You're doing great again. 
Uphill running. 

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It feels harder at slower 
speeds. 

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On a scale of 1 to 10 RPE, this 
should be like a four. 

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OK, don't focus on how fast 
you're going. 

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I want nice short strides, quick
turnover, tall posture, slight 

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lean into the hill and stay at 
this 3% incline. 

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If that's you, OK, stay here 
until you can confidently do 

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that. 
My more experienced runners move

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it to 6 to 8%. 
My advanced runners take it to 

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that 10%. 
But don't let your ego get ahead

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of what the goal is. 
Why do I love uphill treadmill 

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running? 
Well, it is so great for your 

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body. 
It's our body is not having to 

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take the impact of running 
right. 

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We're going nice and slow. 
We're not pounding on our 

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joints. 
Keep it up 6 1/2 minutes in. 

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So with a low impact, high 
return, we're reducing the 

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pounding on our joints compared 
to obviously running flat or 

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downhill, but we're still giving
our cardiovascular system a nice

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strong push. 
Uphill running especially 

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engages those calves or glutes, 
those hamstrings that tend to 

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not get as much as like our 
quads would normally feel it 

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right. 
So we're sneaking in strength 

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training for those run muscles. 
It also boosts our form 

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naturally. 
So it encourages that shorter 

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stride, that quick turnover, 
that slight forward lean right 

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from the ankles, still thinking 
like tall and relaxed, which is 

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going to make your running form 
more efficient. 

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That's all a win. 
And again, we're getting the 

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cardio without the speed stress.
So instead of hammering another 

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set of fast intervals, you're 
getting that aerobic development

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with less risk of over striding 
or straining your body. 

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And you're going to notice that 
tomorrow you feel pretty 

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recovered despite how 
challenging this feels. 

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So even if you are training for 
a flat race, let's be honest, 

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we, we love a nice flat race, 
right? 

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We look forward to flat racing. 
But I still want you doing these

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uphill treadmills because it 
builds leg durability. 

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So again, stronger caps, quads, 
stronger glutes, it all 

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translates to better endurance 
on any terrain. 

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It improves your running 
economy. 

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So again, after after running 
hills, flat running feels 

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amazing. 
And of course, training the 

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mental grid. 
Hills demand effort. 

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OK, we tend to run away from 
hills, but carrying that 

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resilience is going to make 
running on a flat, it's going to

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make you stronger. 
So who is this great for? 

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All right, again, if you have 
limited on time, this is a great

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way to sneak in some extra 
fitness without a long session 

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on my athletes who need strength
but dislike the gym. 

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OK, uphill running kind of 
double s as functional 

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resistance training. 
Like we're doing a bunch of 

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lunges and step ups and calf 
raises, again, without that 

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impact, without the strain. 
And my runners who are prone to 

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shin splints. 
OK, this is awesome. 

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Or just any kind of hard impact 
injuries. 

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This is obviously less jarring 
than running flat sprints or 

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downhill running. 
And obviously if you are 

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preparing for a hilly course 
race, this is bonus. 

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OK. 
Now the one caveat I do want to 

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throw out here for anybody who 
has any kind of Achilles or calf

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issues, all right, stay away 
from uphill treadmill running. 

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This incline is going to load 
those areas up more and 

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obviously they need to be 
healed. 

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They need to be stretched and 
strengthened, not more, more, 

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more, more, more. 
OK, anybody just coming back 

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from an injury? 
Again, we're not trying to 

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OverDrive anything. 
We want to stick to gentle 

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inclines or flat running. 1st 
and beginners OK, just building 

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an aerobic base, this might be a
little taxing, OK, if you layer 

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it on top of regular training. 
Again, the goal is zone 2. 

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Sometimes you might be like, 
well, I feel like I need to walk

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this then that's OK, walk it, 
please walk it. 

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But just challenging yourself to
get out of your comfort zone, 

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try new things, test yourself 
and obviously not everybody has 

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access to a treadmill, but 
wanted to give you guys oven 

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some some options. 
It is obviously hard to find 

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just straight incline. 
I don't know of many hills at 

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all around my house that would 
take 15 minutes to climb up. 

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So treadmill is just way to keep
us consistent and steady for the

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long haul. 
So think of this uphill 

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training, uphill treadmill 
training as strength and 

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endurance, your little secret 
tool. 

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OK, it's not going to replace 
any goals specific workouts, but

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it's going to complement them by
making you stronger, more 

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resilient, more efficient. 
Even if pancake flat is all you 

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enjoy. 
Keep breathing. 

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You guys are crushing this. 
We're already 11 1/2 minutes in.

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Can you believe that? 
Yeah. 

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Feel like I can't talk enough in
this 15 minutes and it's going 

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to be over again. 
Check in with yourself. 

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Are you keeping it still 
aerobic? 

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Yes. 
This might be getting a little 

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bit more challenging. 
We're nearing the end. 

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This is my time. 
I give you permission to just 

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stay the course. 
Let that cardiac drift drift 

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upwards. 
But if you're very much heavy 

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breathing, finding yourself this
is very challenging, Please 

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either pull back on speed or on 
incline optimally. 

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I would love you to still stay 
in that jogging motion because 

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we're focusing again on running 
efficiency and running form. 

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So by the time if we go into a 
walk now, we're going field toe 

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striking, right? 
We're working more hip, less to 

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work, which is great if that is 
your goal as well. 

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There's nothing wrong with hill 
strides walking, but from a 

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running stance, I would love 
that you can stay in that 

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jogging motion. 
Stay on those toes, keep those 

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heels off the ground, relax your
shoulders. 

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Drive with those elbows. 
Light, tall and relaxed. 

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Again, reminding yourself that 
running on an incline, it takes 

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away the pounding but still 
gives us the benefits and 

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strength and endurance work. 
Really lean into those flutes. 

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Think about your flutes. 
Think about your calves driving 

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those knees forward. 
Your chin is neutral. 

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Every step here is building 
muscle that's going to help you 

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when you're back on that flat 
ground. 

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You got this and just over 90 
seconds we're bringing that 

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incline down and we're going to 
slow it down again. 

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You're teaching your body to 
handle fatigue and when you go 

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back to that flat, you are going
to feel lighter and quicker. 

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Keep breathing into the nose, 
out through the mouth, keep 

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smiling. 
Remind yourself that you love 

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this. 
This is just such a sweet treat.

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A bonus add on. 
And if you are at the gym doing 

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this, people around you are 
probably like whoa, I need to 

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feel like her or him because 
something that they are doing is

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working right. 
Again, listen to your body. 

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Lean into these feelings again. 
But if you have any kind of 

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cranky Achilles or calves, keep 
that on incline modest today and

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listen to your body. 
We have just 30 seconds left to 

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go before we bring that incline 
down, pull that paste back and 

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cool it off. 
Stay tall. 

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Keep that short stride short. 
Keep that smile on your face. 

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You're not fighting it. 
You're flowing up it. 

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Yeah, yeah, yeah. 
How do you feel right now? 

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You feel you feel stronger when 
you first started 10 seconds. 

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You got this all the way 
through, All the way through. 

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Did you make it 321 and relax? 
OK, Pull back that incline back 

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to 0%. 
If you want to jog it out here 

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or walk it, this is your chance.
This is going to cool it off. 

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I just want to give you guys 
permission to say that, well, if

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that probably really sucked, 
especially if this is your first

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time climbing. 
The first time I committed to 5 

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minutes and I stuck 2 or 3% 
incline. 

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The second time I did it, I 
stuck to 5 minutes, but I went 

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up to a 5% incline. 
Then I did 8%, but I actually 

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had to slow down because I was 
really focusing on just staying 

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in zone 2, OK. 
And in just two months, I was 

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able to do the full 15 minutes 
at 10% incline. 

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Don't worry about my pace, 
keeping it easy. 

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That's what's important is that 
I'm doing it. 

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And again, my marathon coming 
up, it is got some rolling 

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hills, but it is still a net 
downhill race. 

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And I, I'm loving these uphills.
I hate them, but I love them, 

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right? 
Just like running. 

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I hate to love it, but here we 
are. 

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All right with that, you guys, 
I'm so proud of you for showing 

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up, for trying things that scare
you, for going out of your 

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comfort zone. 
Again, do this after any kind of

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strength training workout. 
Don't do this on your easy days,

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OK? 
Do them on your hard days. 

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You can do them even after a 
hard workout just to kind of add

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it to any kind of finisher 
workout. 

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I hope you enjoyed it. 
I hope you take something from 

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this and share this workout with
somebody who you think could 

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benefit from this. 
Feel free to reach out on 

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Instagram. 
I'd love to see your distance 

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and how far you've made it. 
And with that, you guys have a 

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great rest of your day. 
Keeping it short and quick and 

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spicy at the same time, but 
easy. 

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I don't know if those can all be
in the one word at the same 

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time, but all right you guys, I 
love you. 

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I mean it. 
Have a great one. 

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Cheers.