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Hey friends, Are you ready for 
this efficient, advanced, 

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calling it hill power and pace? 
We're going to build strength. 

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We're going to build speed and 
endurance through some incline 

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work. 
Yes, we're adding incline. 

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This is a treadmill workout. 
I'm going to help you hop on it,

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get your life together. 
Take this next minute to turn 

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everything on, turn up those 
fans, makes you have water, and 

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start warming up. 
Let's start nice and easy. 

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A light jog, a fast walk on a 
nice flat surface, 0% incline. 

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Let's get into it. 
OK, so we're just walking. 

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Smile on her face as always. 
I hope you got a little smile 

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there. 
Relax the shoulders, nice tall 

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spine, loosen those arms, shape 
those fingers out, wiggle the 

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toes. 
This is our warm up chance to 

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check in with your body and 
notice your breathing and just 

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find your rhythm. 
OK so for me, I don't know about

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you but days are getting 
smaller. 

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My motivation to run is getting 
less and less, but I feel like 

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if I anybody can commit to 20 
minutes, I'm literally creating 

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this work out selfishly for 
myself. 

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As the season is shifting, the 
weather is getting colder, 

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treadmill runs can just feel 
like a nice change of pace. 

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Literally. 
But here's the truth. 

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Treadmill running, it gives you 
control. 

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You can dial in these exact 
paces, exact inclines, focus on 

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perfect form without fighting 
wind, rain, temperatures and you

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know, the bathroom break. 
It's nice and close. 

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So think of this as your indoor 
lab, a place to get stronger, 

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smarter, sharper before race 
season because it's going to 

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happen fast. 
So without further ado, let's 

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start to add incline. 
Let's bring this incline into 

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just a nice 1% light climb. 
The fall splat even easier than 

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that. 
OK, we're still walking. 

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It's just enough to kind of wake
up the posterior chain, get 

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those glutes and hamstrings 
going. 

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You'll feel it, trust me. 
And now let's get into our jog. 

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Easy run, still warming up, 
whatever feels good to you. 

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Just want to start to build that
heart rate up again. 

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We're only here for 20 minutes 
today, so I do want to be really

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efficient, but that's not to say
we still need to warm up. 

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Again, when we use incline, 
we're kind of mimicking that 

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outdoor resistance, but in a 
nice controlled way. 

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Keep breathing, keep relaxing. 
Again, this is an advanced work.

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I'm going to kind of coach it 
that way, but take it as you 

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will. 
OK, now let's bring that incline

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up to a 3%. 
We're in that jog RPE on a scale

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of 1 to 10, we're at about a 5 
or a six, OK Drive from your 

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glutes, engage your core, and I 
want you to keep track of a nice

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quick cadence, OK? 
If you know your cadence so you 

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can see it, visualize it. 
We're moving up there. 

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One seventies, one 80s, light, 
quick footsteps, tucking those 

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hits under our heels are off the
treadmill. 

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OK? 
We're staying on that midfoot 

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every hill. 
It's going to teach your body to

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handle load. 
You're going to recruit more 

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muscle fibers, improve your 
running economy, and help, most 

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importantly, build that fatigue 
resistance. 

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Hills don't just make you 
stronger, they make you more 

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efficient. 
OK, you guys were here for 

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another minute, just kind of 
getting used to what this hill 

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training feels like. 
If you're not used to running on

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hills, you have a very flat 
outdoor space. 

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This is going to be challenging 
for you. 

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I want you to take this with a 
grain of salt. 

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The good news is the highest 
incline we're going to today is 

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only 5%. 
I say only because most 

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treadmills go up to 1015. 
Mine actually goes up to 40. 

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We're only going to five. 
Keep it, keep it still. 

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We're moving. 
We feel OK, that flat, that 0% 

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incline is coming in 30 seconds.
OK, stay on it. 

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Stay comfortable, light, tall 
and relaxed. 

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Nice work, you guys. 
We're almost there. 

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Another 15 seconds. 
Boom, boom, boom. 

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We are in it, you guys, Heart 
rates going. 

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We're feeling warmed up. 
Keeping those shoulders down and

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back in five seconds, we're 
going to drop it down 321. 

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All right, drop it back down. 
Nice 0% incline, recover and an 

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easy jog. 
And now let's just focus on our 

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breathing. 
In through the nose, out through

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the mouth. 
Let your heart rate settle. 

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I want you to gain control. 
You got this. 

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This minute's not going to feel 
like a long time, but this 

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workout is going to be over 
before you know it. 

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OK? 
In 30 seconds, we're going to go

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back to a 4% incline. 
Whether you want to increase 

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your speed, let's do it. 
I'm just going to say it, Let's 

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do it. 
If you're in an easy jog, I want

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you to get into that run. 
Running at a 4%, it's going to 

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feel challenging. 
We're not in a hard run, but we 

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are running in 10 seconds. 
We're going to add that incline 

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up to 4%, start to add it in 
321. 

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Let's go 4%. 
We're going to be here for 2 

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minutes. 
You're going to feel the 

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difference right away. 
I want you to feel your glutes 

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firing. 
I want you to feel your quads 

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working. 
Drive those knees forward. 

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Those calves are stabilizing. 
All right, come on. 

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We're building that climbing 
power. 

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We're adding strength inside of 
your run. 

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Your heart rate is going to 
skyrock faster. 

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Your oxygen use will improve. 
And you are going to teach your 

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body to stay relaxed under 
effort. 

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As soon as we can gain control 
on running on an incline, 

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running on flats are going to 
feel amazing. 

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Keep it up, you guys, keep it 
up, keep breathing, keep staying

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relaxed, keep driving those 
knees forward. 

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We got a nice flat recovery 
coming in just over a minute. 

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We got this. 
We're working hard so we can 

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recover hard. 
Stay in the fight on a scale one

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to 10. 
We're cooking around A7 or 8 

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right now. 
OK? 

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When you're running on a hill, 
it's never going to get easier, 

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you are just going to get better
at it. 

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Less than a minute to go. 
Trust the process. 

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Tuck those hips under. 
If you start to feel anything in

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those low in your low back, re 
engage your core or slow up your

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pace. 
So proud of you. 

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You're hanging on the longest 2 
minutes of your life. 

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I understand that That flat is 
coming and it's going to feel so

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good. 
My challenge for you is to not 

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walk. 
OK, once we go into this flat 

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recovery, we can jog, but try 
not to drop all the way into a 

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walk. 20 more seconds. 
Hang on to it. 

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Breathe, relax the shoulders. 
Drive with those arms. 15 

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seconds. 
Keep it up. 

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Keep it up, keep it up. 
I'm telling you, this workout is

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going to be over before you know
it in five 43210 percent 

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incline. 
Drop it back down to a jog, 

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flatten it out. 
Breathe, shake out your hands. 

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You're doing amazing. 
You are doing so good. 

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Feel strong. 
Tell yourself I am strong, I am 

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in control. 
Smile, relax your jaw. 

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You got this. 
The good news is we're only 

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going to a 1% incline next. 
The bad news is I want you to 

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add speed. 
Call that bad news. 

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I call that great news. 
I love me some fast surges. 

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We got a one minute 1% incline 
surge. 

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I want you to add a lot of 
speed. 2 point O3, point O, 4 

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point O. 
Let's get fast in 15 seconds, 

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OK? 
Incline's going to go to 1, and 

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that speed is going to go up in 
10 seconds. 

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Mom, let's push some pace in 
54321. 

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Accelerate, 1% incline, 
accelerate. 

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I want you working around 85 to 
90% effort. 

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Quick, powerful, intentional. 
This is like a false flat. 

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It's going to help you. 
It's going to teach that 

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turnover. 
OK, your hips are tucked under 

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your driving. 
Let the treadmill do the work 

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and make it look easy. 
Come on, you got this, We got 

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this. 
This is way better than running 

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on a hill. 
Come on. 

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That recovery is on deck in 30 
seconds. 

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Hang on to this pace. 
The reason I love the treadmill 

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so much is that you can set it 
and forget it. 

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Just hit the button and go. 
You got this. 

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This is challenging, but you are
stronger. 

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Hang on to it. 
Another 15 seconds. 

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That walking recovery is coming 
at one minute and on deck in 10 

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seconds. 
Keep it up, keep it up, keep it 

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up in 543211 minute to recover 
0% incline. 

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Walk it out. 
Maybe jog it out if you're super

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advanced, but I hope you went so
fast that you need this walk OK,

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Ease back into it, mentally 
reset. 

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You're crushing it. 
You got this. 

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You can do anything into the 
nose, out to the mouth. 

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All right, we have a 2 minute 
build at 3% incline on deck. 

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OK, 30 seconds were taken off, 
so a 3% incline, 2 minutes. 

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We are running, we are not 
sprinting, we are not surging. 

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20 seconds, set that number in 
your head together. 

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In 15 seconds, we're going to 
add that incline. 

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We're going to run in 543213 
percent incline. 

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Let's run, let's climb strong 
and steady. 

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We're here for 2 minutes faster 
than when we were at that 4%, 

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but definitely not at that. 
Not that like that one minute 

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search. 
Find out the uncomfortable. 

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On a scale of 1 to 1010 being a 
full on Sprint, you're right 

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around A7 or an 8. 
I want you to focus on your 

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posture. 
Tall through the crown of your 

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head, slight slight forward, 
lean from the ankles, not the 

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waist. 
Light, tall and relaxed. 

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You got this. 
What I love about hills, it's 

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it's like a form coach. 
They're going to teach you to 

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run tall and efficient and 
powerful because as soon as you 

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start to fail, you're going to 
fall forward and everything is 

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just going to fail. 
Every hill is a chance to refine

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your form. 
One minute down, one minute to 

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go. 
We got that nice flat recovery. 

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We're going to jog or walk it 
out. 

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Just hang on to this pace. 
I didn't say it was going to be 

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easy, but I said it was going to
be worth it. 

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You're so strong. 
One thing I love about this 

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again, efficient workouts. 
We're in, we're out. 

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Maybe next after this workout, 
we're going to go knockout 20 

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minutes strength and call it 
day. 

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OK, that's just me. 25 seconds 
to go. 

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Hang on to this feeling. 
Just settle in. 

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Heart rate might be going up. 
Hopefully it's finding steady 

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focusing on our form for first 
and foremost and then our 

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breathing. 10 more seconds, 
we're going to flatten it back 

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out. 
We're going to jog or walk for 

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one minute in 5432 and one, walk
it out, jog it out, 0% incline, 

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roll out those shoulders, loosen
grip, maybe take a little sip of

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water. 
We got one last challenge ahead.

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You guys are crushing it, 
breathing in through the nose, 

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out through the mouth. 
You're 

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like, what is this challenge? 
I'm going to give you an extra 

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minute to get your life together
here. 

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OK, So if you are in a walk, 
let's go ahead and find that 

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jog. 
I'm going to give you another 

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minute here. 
OK, this next one, I want it 

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all. 
I want that 5% incline. 

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I want it to feel like a nine 
out of 10. 

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We're going to crank it up. 
Highest incline we got for two 

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minutes at a 5% incline in a 
hard run. 

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This is what I'm going to ask of
you, though. 

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We're going to start hard, hard,
hard. 

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Every 30 seconds we're going to 
pull back a little bit of speed.

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So just when you think you can't
hold on to it, we're going to 

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make it a little bit easier. 
Got me? 

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That's why I'm giving you this 
break. 2 minutes of your life. 

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We're going to jog it out and 
then we're going to cool it 

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down. 
This is it in 30 seconds. 

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We take off, take that last sip 
of water, towel down, put that 

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smile on your face, open up 
those lungs, let that oxygen in 

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20 seconds we're going to 5% 
incline and we are running off 

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this hill. 
We're not pounding on that 

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treadmill. 
We're going to run nice and 

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relaxed. 
We're going to make it look 

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easy. 
Nice, quick, short steps like 

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we're climbing up at a stairwell
in three, in two, in one. 

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Let's go. 
We're here for three minutes. 

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Did I say 2 minutes? 
Oh, we're here for 3 minutes. 

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Get that pill up to 5%. 
Let's run. 

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We're running fast. 
We're running with control. 

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We're running because this is 
it. 

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This is our last challenge for 
the day. 

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All right, take that speed down.
Point 1.2. 

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Keep running. 
That heels is going to stay at 

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that 5%. 
Just when you think you can't, 

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we're going to knock a little 
bit more off Lightfoot 

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Quicksteps. 
Tuck those hips under, drive 

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those knees, use your core and 
gauge. 

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It's going to be over before we 
know it. 

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Knock that speed down. 
Point 1.2. 

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Keep running. 
We are one minute in, 2 minutes 

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to go. 
This is tough, but you are 

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tougher. 
Stay in the fight. 

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Let that oxygen in. 
Focus on your breathing. 

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You're strong, you're powerful. 
You are freaking amazing. 

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Working on that endurance, 
working on that strength, 

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working on that power. 
Take that speed down. 

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Point 1.2. 
Keep running. 

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This should still feel like a 
nine or A10 on a scale of 1 to 

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10. 
Keep it up, Keep it up, Keep it 

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up. 1 foot in front of the next.
Dig deep. 

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Keep it up. 
Come on. 

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This is that big effort. 
Strong pace, controlled 

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breathing, short strides, quick 
feet. 

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Take off point 1.2 speed. 
Keep running. 

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You're building leg strength, 
cardiovascular power and mental 

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grit all at once. 
These hills, even indoors, we 

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are increasing our muscle 
recruitment, our lactate 

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threshold. 
This means when you hit that 

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flat ground or that race pace 
later on, it's going to feel 

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easier because you've trained 
harder. 

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Stay with it. 
Keep driving. 

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Drop that pace down. 
Last 30 seconds. 

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Drive through. 
You are powerful, you are 

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focused, you are strong. 20 
seconds to go. 

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You got this. 
All the way through. 

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All the way through. 
Don't touch that incline yet. 

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Come on, keep it up. 
Final 54 321 jog or walk incline

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is at a 0% come back down. 
I want you to feel that strength

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in your legs as that treadmill 
comes back down. 

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If you can stay in the jog, stay
in the jog. 

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Otherwise walk it out. 
This is this is this is the part

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that you're like, yes, and made 
it real work, real progress. 

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You are so freaking strong. 
I promise to be efficient. 

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I promise to make this 
challenging. 

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Told you it was going to be over
before it started and here we 

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are already into the cool down. 
Drop that pace down a little bit

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lower. 
Ease into that walk. 

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Focus on a nice deep breath. 
You are so incredible. 

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Hang on to this feeling, 
focusing on bringing that part 

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right down. 
Nice deep breaths. 

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And I just want you to remember 
that treadmill training, it's 

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not just a substitute, it is a 
performance tool. 

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You can manipulate the incline, 
the pace, the effort to create 

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this perfect stress recovery 
balance. 

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Every climb you take now, it's 
going to make those outdoor 

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miles, those races feel so much 
lighter. 

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When the weather is not in our 
favor, when we just don't want 

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to go outside in the cold, we 
don't want to prep. 

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You can just hop on it. 
So today you killed it. 

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You crushed it. 
You built strength, you built 

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control, you built confidence. 
And I'm hoping that through 

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these treadmill runs, I can get 
to you to change your mindset 

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about how you feel about running
on a treadmill. 

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I am so freaking proud of you. 
Again, I want to keep this 

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efficient right to the point. 
It takes an extra couple minutes

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00:20:04,120 --> 00:20:09,200
to cool it down to recover. 
And if you are going to continue

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to do some strength training, 
now would be the time to do that

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00:20:12,240 --> 00:20:15,600
while your body is warmed up and
primed ready to go. 

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00:20:16,000 --> 00:20:20,120
Otherwise, this is totally cool 
to crush it, to call it a day. 

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You earned it. 
Have an amazing day and stay 

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tuned for more. 
I'm your coach, Alicia Phillips.

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You just crushed that love. 
You mean it?