Coach Parry RUN with Coach Parry

What gradient should hill repeats be done at and can I do them on a treadmill?

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Today’s question for Coach Parry comes all the way from the United Kingdom and was sent by Andrew Blake:

Hi Lindsey, I live in London and am training for the Comrades Marathon. There are not many long hills that I can do hill repeats on - max I have easy access to is about 90 seconds.

I would like to do hill reps of 3 minutes in duration and may need to resort to the treadmill. What gradient should I use on the treadmill - I have heard 5% is about right?
29 Apr 2014 English South Africa Sports · Health & Fitness

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