A long-distance running session incorporating gentle hills designed to build strength and resilience over extended periods.
Start with a gentle jog to prepare your muscles and joints for the long haul.
Jog at a relaxed pace, focusing on your form and breathing. This should be comfortable and low-effort.
The main workout, consisting of a sustained, moderate-paced long run incorporating gentle hills.
Begin your long run at a steady, moderate pace on flat terrain.
Incorporate gentle hills into your run, focusing on maintaining a steady effort, not speed, as you ascend and descend.
After completing the hilly section, continue running at your pace up to the full duration.
Conclude your session with an easy walk to relax your muscles and bring down your heart rate.
Walk at a comfortable pace, breathing deeply and relaxing your muscles.
This session combines the endurance-building aspects of a long run with the strength-building attributes of hill running. By incorporating gentle hills, the workout helps strengthen the muscles and tendons used for running, improving overall resilience. It trains your cardiovascular system and builds the muscular endurance needed for longer distances. Moreover, hill running enhances your running economy and technique, thanks to the need to adapt stride and effort over varying terrain. As a result, runners can benefit from improved stamina and reduced susceptibility to injury when facing hilly routes or even flat marathon courses.
This session is ideal for intermediate to advanced runners who are looking to enhance their endurance and strength in a single workout. Beginners can also attempt this session with caution by pacing themselves on the hills and ensuring they maintain a comfortable pace throughout. It's not recommended for those who are new to running or have not yet developed a basic running endurance, as the inclusion of hills can be quite challenging on the cardiovascular and muscular systems.
To get the most out of this workout, focus on maintaining a consistent pace during the long sections and steady effort during the hills rather than speed. It is crucial to stay relaxed and focus on your form as you tackle hills, engage your core, and use your arms to aid your momentum. Hydration and fueling are essential for long runs, so ensure you're adequately prepared with water and energy sources as needed. Additionally, wearing proper footwear to handle varied terrains can prevent injuries and improve performance.