Treadmill Long Run 90 min With Rolling Incline
A 90 minute treadmill long run with a 3 minute climb at 3 percent incline every 10 minutes, to break up the time and mimic rolling roads.
- Duration
- 1 h 30 min
- Distance
- 16.4 kmestimated
- Effort
- 97
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery 1% incline, walk then jog | 7 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Easy pace, 1% incline | 10 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2.2 | IntervalEndurance 3% incline, same speed | 3 min | 78-88% threshold pace72-82% HRmax78-88% FTP |
| 3 | Cool-downRecovery Easy jog, 1% incline | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Long runs on a treadmill are hard on the mind more than the body. Breaking the run into ten minute sections, each followed by a short climb, gives you something to count and changes the muscle load the way a rolling road would.
Walk and jog seven minutes at 1 percent incline to warm up. Then run six rounds of ten minutes at easy pace with 1 percent incline, followed by three minutes at 3 percent incline at the same speed. The heart rate will rise a little on each climb and settle again on the flat. Finish with five minutes of easy jogging. Drink every 20 minutes, since indoor running gets warm quickly.
This suits intermediate runners in winter or on days when running outside is not safe. Use a fan and keep a towel at hand. Ninety minutes is plenty indoors, so do longer runs outside when you can.
Tips
- Set the incline changes yourself, the speed stays the same.
- Use a fan, heart rate climbs fast in a warm room.
- Count the climbs instead of the minutes.
Good forHalf marathonMarathonIndoor
Season phaseBaseAny time