Hill Repeats :: The Formula for Fast

Tired of your “same old same old” interval training routine?  Ready to cast off your fear of hills? 

Running hill repeats is a great way to build speed into your workouts, build strength in your legs and avoid the potential of injury.  Here’s how:

Find yourself a hill with about a 6 – 10% grade (or adjust your treadmill accordingly.)

Following a 20 – 40 minute easy run, start by running uphill as fast as you can for 10 seconds.  Start by doing two repeats, 10 seconds each.

Add one repeat each week until you reach 8 total repeats of 10 seconds each.  Do the first repeat fast, but not at maximum effort. Do the remaining repeats at your top speed. Recover after each repeat by walking backwards down the hill.

Hold the eight repeats for 2 – 4 weeks then discontinue the program for at two weeks before starting the cycle again.

Running hill repeats is a great alternative to “traditional” interval workouts.  Here’s why:

o   Hill repeats limit your fast running time.

o   Running hills lessens the impact of your legs on the ground (there’s less space for your legs to “fall.”

o   Hill repeats mimic the effects of weight training – working your glutes, hamstrings, quadriceps and calves.

o   Uphill sprints improve muscle elasticity in your legs.
 

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