Running Workout 7: Hills Attack!

Here is a good hill workout that can be done on the road or on the treadmill. Give it a try to improve your climbing prowess.

Total Time: About 60 minutes

Warm up:
-1 mile warm up or about 10 minutes
-Do some strides on a slight incline (optional)

Main Set: (all this can be done on a treadmill as well, use 6-8% for incline)
Find a pretty long hill (think Baxter for all you UGA people) that takes at least 2 minutes to climb up
- 5 x 2 minute tempo up the hill
- 5 x 1 minute race pace push up the hill
- 5 x 30 second sprints up the hill
- 5 x 1 minute race pace up hill
- 5 x 2 minute tempo up the hill
*Your recovery is jogging down the hill at easy pace.

Cool Down:
1 mile cool down or about 10 minutes
Do some strides at the end on a flat section of road (4-6)

P.S.
For the main set, focus on staying relaxed while you are pushing up each interval. Pace yourself into the first couple of sets and focus on going faster throughout the workout (think finishing the race strong). Remember to pump those arms to help drive the legs forward!