An invigorating hill interval session with decreasing time intervals to enhance strength and cardiovascular fitness.
Prepare your body for hill intervals with a dynamic warm-up.
Jog at a conversational pace for 10 minutes to increase blood flow to muscles.
Perform leg swings, high knees, and butt kicks for flexibility and activation.
Perform intervals of running hills with decreasing time: 90 seconds, 60 seconds, and 30 seconds.
Run uphill at a strong effort for 90 seconds.
Recover by walking or jogging slowly back downhill.
Run uphill at a strong effort for 60 seconds.
Recover by walking or jogging slowly back downhill.
Run uphill at a strong effort for 30 seconds.
Recover by walking or jogging slowly back downhill.
Gradually reduce intensity to help your body recover from the workout.
Jog at an easy pace for 5 minutes to help lower heart rate.
Perform stretches focusing on the calves, hamstrings, quads, and hip flexors.
This Hill: 90/60/30 Intervals training session is designed to elevate your running strength and cardiovascular fitness by incorporating repeated uphill efforts. The varying durations of 90, 60, and 30 seconds allow for intense bursts of effort, which can significantly improve your incline running capability and stamina. As this workout forces your legs and lungs to work harder against gravity, it enhances muscle endurance while strengthening the heart, leading to better overall running performance.
Additionally, this type of training helps to improve running economy and activates a greater number of muscle fibers, promoting muscle growth and fat burning. This workout is ideal for those looking to challenge their limits and progress their running ability by efficiently blending speed, power, and stamina with minimal impact on joints.
This workout is best suited for intermediate to advanced runners who are accustomed to regularly running on hills and looking to increase strength and cardiovascular fitness. Beginners may also attempt this session but should take caution, reduce the overall repetitions, or walk during the intervals. It's not recommended for those with knee issues or who are not confident on hills.
To get the most from this session, ensure a thorough warm-up to prepare your muscles and joints for the high-intensity intervals. Focus on maintaining good form on the hills — leaning slightly forward, driving your knees up, and keeping a consistent cadence. Use the downhill segments to recover your breath while maintaining an even pace. Pay attention to your hydration before and after the workout to support recovery, and perform a cool-down session to help your muscles relax and recuperate post-training.