Top 10 Iconic Race Course Climbs to train for on your treadmill at home this winter
The days are getting shorter, the air has a distinct chill, and the warmth of your duvet feels more appealing than the cold pavement outside. For runners, winter can be a challenging season. It’s a time when motivation can dip, and the allure of the "dreadmill" feels more like a chore than a choice.
But what if we could reframe our relationship with the treadmill? What if, instead of a monotonous hamster wheel, it became a portal to the world's most legendary race courses? Your treadmill’s incline button is one of the most powerful and underutilized tools in your training arsenal. It’s your ticket to building mountain-goat strength, unshakeable mental fortitude, and race-specific fitness, all from the comfort of your home.
This winter, let's stop running from the treadmill and start running on it with purpose. We're going to transform your indoor miles from a grind into a grand adventure. We’ll travel the globe, virtually tackling the very hills that have defined champions and humbled legends. Get ready to conquer the world’s top 10 iconic race course climbs.
1. Heartbreak Hill (Boston Marathon, USA)
Arguably the most famous hill in marathon running, Heartbreak Hill has a reputation that precedes it. What many runners don't realize until they're on the course is that it's not a single, monstrous peak. It's the last of four rolling hills in Newton, Massachusetts, starting around mile 16. It crests just after the 20-mile mark, a point where marathoners are already deep in the pain cave. Its "heartbreaking" nature comes from this cruel placement, shattering the spirits and legs of those who went out too fast.
Training for Heartbreak Hill is less about pure incline and more about practicing running on tired legs. It’s about building the resilience to push when your body is screaming at you to stop. Simulating this on a treadmill requires you to replicate that late-race fatigue before you even start the "climb."
Treadmill Takedown:
Perform this workout at the end of a longer mid-week run. After running for 45-60 minutes at your easy pace, begin the Heartbreak Hill simulation. Set up four to five intervals of 3-4 minutes each. For each interval, increase the incline to 3-5% and try to maintain your effort level (your pace will naturally slow). Take only 60-90 seconds of recovery at a 1% incline between each. This teaches your body to handle stress when it's already depleted, a key lesson for any marathoner.
2. Alpe d'Huez (Alpe d'Huez Triathlon, France)
Immortalized by the Tour de France, Alpe d'Huez is a beast of a climb. With its 21 hairpin bends snaking up the French Alps, it’s a relentless ascent that tests the mettle of the world's best cyclists. But for triathletes and runners who take on events here, it's a leg-shredding, lung-busting run that demands respect. The average gradient is over 8%, and it just keeps going.
Conquering a climb like this is a game of mental segmentation. You don't run up the entire mountain at once; you attack it one switchback at a time. The treadmill is the perfect place to practice this disciplined, focused approach to climbing.
Treadmill Takedown:
This is a pure strength workout. Warm up thoroughly, then begin a pyramid or ladder session. For example: 2 minutes at 4% incline, 2 minutes at 6%, 2 minutes at 8%, 2 minutes at 10%, then work your way back down. Rest for 3-4 minutes, and repeat the set two or three times. Focus on maintaining a strong, upright posture, driving your arms, and keeping your cadence quick and light.
3. The "Big Five" (Comrades Marathon, South Africa)
The Comrades Marathon isn't just a race; it's a pilgrimage. As the world's largest and oldest ultramarathon, its 90km course between Durban and Pietermaritzburg is legendary. Depending on the year, it's either an "up" run or a "down" run, both featuring the "Big Five": five monstrous, named hills that define the race. Hills like Polly Shortts and Inchanga are long, grueling affairs that can stretch for several kilometers.
Training for Comrades is about muscular endurance. You need the strength to climb for sustained periods and the durability to handle the pounding descents. Your treadmill workouts should focus on long, grinding efforts rather than short, sharp bursts.
Treadmill Takedown:
The key here is time at incline. Once a week, dedicate a run to sustained climbing. After a good warm-up, set the treadmill to a 4-6% grade and run for 10-15 minutes. Recover for 5 minutes at 1%, and then repeat the interval 3-4 times. This builds the specific strength needed to handle the long pulls of the Big Five. As my own coach, Goh Ling Yong, emphasizes, consistency in these strength sessions is what builds an unstoppable ultra runner.
4. Queensboro Bridge (New York City Marathon, USA)
The Queensboro Bridge isn't the steepest or highest climb on this list, but it might be the most psychologically challenging. Hitting runners at the 25km (15.5-mile) mark, this mile-long bridge offers no crowd support. The roar of spectators is replaced by an eerie silence, the metallic hum of the bridge, and the sound of your own labored breathing. It's a lonely, gritty climb that marks the transition from the first half of the race to the grueling second.
This is where mental toughness is forged. On the treadmill, you can simulate this sensory deprivation and practice staying focused when external motivation is gone.
Treadmill Takedown:
Put on some ambient noise or no music at all for this one. In the middle of a 75-90 minute run, simulate the bridge by running for 10-12 minutes at a steady 2-3% incline. Your goal is not to attack the hill but to maintain a consistent, relaxed effort. Focus on your form, your breathing, and your internal rhythm. This workout trains you to be your own cheerleader when the crowds disappear.
5. Col de la Forclaz (UTMB, France)
Welcome to the heart of the Alps and the pinnacle of trail ultrarunning, the Ultra-Trail du Mont-Blanc. The course is a relentless series of monumental ascents and descents. The climb up the Col de la Forclaz, followed by the even steeper push to Les Tseppes, is a perfect example of the challenge. We're talking gradients that exceed 15-20%, where running is impossible for most mortals. This is the domain of the power hike.
Your treadmill's maximum incline is your best friend here. Training for UTMB-style climbs is about building pure leg power and learning to hike with efficient, powerful strides.
Treadmill Takedown:
Crank that incline up to its maximum setting (usually 12-15%). Set the speed to a brisk walk (3-4 mph / 5-6.5 kph). Now, hike. Focus on leaning into the hill, using your glutes, and driving with purpose. Do this for 5-10 minute intervals with short recovery periods, or challenge yourself with a single, continuous 30-45 minute power-hike session. This is one of the most effective and low-impact ways to build incredible climbing strength.
6. Palani Road (IRONMAN World Championship, Kona, USA)
In the blistering heat and humidity of Kona, every hill feels like a mountain. The run course after a 180km bike ride is notoriously tough, but the short, sharp climb up Palani Road early in the marathon can be a real landmine. It’s not long, but it comes when your legs are screaming from the bike, and it can set a negative tone for the rest of the run if you’re not prepared.
The best way to train for a post-bike climb is to, well, climb right after biking. The treadmill makes it easy to simulate this race-specific scenario.
Treadmill Takedown:
This is a classic "brick" workout. If you have an indoor bike trainer, ride for 30-60 minutes, then immediately transition to the treadmill. If not, do 10-15 minutes of bodyweight squats and lunges to pre-fatigue your legs. As soon as you step on the treadmill, start a 5-minute interval at a 5-7% grade. The goal is to find your running legs quickly and manage your effort on the climb.
7. Hope Pass (Leadville 100, USA)
The Leadville Trail 100 is known as the "Race Across the Sky" for good reason. Its centerpiece is the double crossing of Hope Pass, which tops out at a staggering 12,600 feet (3,840 meters). This is more than a hill; it's a full-on mountain ascent that reduces even elite runners to a slow, determined march. The altitude makes breathing difficult, and the sheer vertical gain is immense.
While you can't simulate the altitude, you can absolutely prepare your body for the grueling, slow-motion grind of a climb like Hope Pass. This is another workout where power hiking is king.
Treadmill Takedown:
This is all about sustained vertical. Put the treadmill on its highest incline (15% if you have it) and a slow speed (2.5-3.5 mph / 4-5.5 kph). The goal is to stay on for as long as possible. Start with 30 minutes and try to build up to 60-90 minutes of continuous hiking. To make it even more specific, wear a running pack with the gear you'd carry on race day. This builds the specific muscular and mental endurance needed for a high-altitude ultra.
8. Verrazzano-Narrows Bridge (New York City Marathon, USA)
We return to New York for the very first climb of the race. The Verrazzano Bridge is the longest suspension bridge in the Americas, and the first mile of the NYC Marathon is a steady climb to its apex. Fueled by adrenaline and the iconic opening notes of "New York, New York," it's incredibly easy to sprint up this first hill, burn precious glycogen, and pay for it dearly 25 miles later.
Training for the Verrazzano is about one thing: control. It's about learning to run your own race from the very first step, ignoring the chaos around you.
Treadmill Takedown:
Integrate this into your daily warm-up routine. Start every single treadmill run with a 10-minute warm-up. For the first 5 minutes, keep it at a 1% incline and an easy jog. For the second 5 minutes, increase the incline to 3-4% but force yourself to maintain the same easy effort level. This trains your brain and body to resist the urge to surge on an early-race hill, a skill that is invaluable in any race.
9. Whiskey Hill (London Marathon, UK)
The London Marathon is known for being a flat and fast course, but it holds a subtle secret for runners in the final stages. Around mile 22 (35km), the course presents a slight but noticeable drag known as Whiskey Hill. On fresh legs, it would be insignificant. But this late in a marathon, this gentle rise feels like a mountain, sapping the last reserves of energy from runners already on the brink.
This climb teaches us that even minor gradients can be race-breakers when you're fatigued. Your treadmill training can prepare you for these subtle, spirit-crushing inclines.
Treadmill Takedown:
This is a perfect progression run workout. Run the first half of your workout (e.g., 30 minutes) at your target marathon pace on a 1% incline. For the second half, introduce rolling hills by alternating between 2-3% incline for 3-4 minutes and 1% for 3-4 minutes. The key is to fight to keep your pace consistent, which means your effort will have to increase on the inclines.
10. The Final Climb to the Acropolis (Athens Authentic Marathon, Greece)
This is the original, the marathon that started it all. The Athens course follows the legendary route of Pheidippides from the town of Marathon to Athens. What many don't know is that the route is brutally difficult. After a flat start, the course climbs relentlessly from the 10km mark to the 31km mark. It is a long, slow, draining ascent under the Greek sun that culminates in the final push into the historic Panathenaic Stadium.
Training for Athens is about becoming comfortable with being uncomfortable for a very long time. It's about building a diesel engine that can grind away for hours. My training under Goh Ling Yong often included long, progressive sessions precisely for this kind of challenge.
Treadmill Takedown:
This is a long-run workout. After a 15-minute warm-up, start your run at a 1% incline. Every 10 minutes, increase the incline by 0.5%. Do this for 60-90 minutes. By the end, you'll be running at a 4-5.5% incline, simulating that long, gradual, and seemingly endless climb. This workout is a massive confidence booster and builds incredible strength endurance.
Your Adventure Awaits
The treadmill doesn't have to be a penalty box. It's a powerful tool for specific, targeted training that can make you a stronger, faster, and more resilient runner. By simulating these iconic climbs, you're not just building physical strength; you're connecting with the history of our sport and building the mental grit to overcome any challenge a race course throws at you.
So next time you step onto that belt, don't just set it and forget it. Pick a destination. Choose your challenge. Will you be battling the crowds on the Queensboro, enduring the solitude of Hope Pass, or making your triumphant ascent to the Acropolis? The choice is yours.
What iconic climb did we miss? Share your favorite hill and your go-to treadmill workout for conquering it in the comments below
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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