This running workout incorporates slight inclines to gradually increase both endurance and speed capabilities.
Prepare your body for the progression and hill challenges ahead.
Jog at an easy pace to get your muscles warmed up.
Perform dynamic stretches focusing on legs and core - leg swings, high knees, and hip circles.
The main body of the workout focusing on progression runs with hill elements.
Start with a slow, comfortable pace on flat terrain.
Increase pace slightly while running on a gently rolling hill section. Maintain control and focus on form.
Back on flat terrain, gradually increase pace to a comfortable, moderate level.
On hills, pick up the pace even more. Focus on drive and maintaining effort as you go up. Recover on declines but maintain a strong pace.
Push to your fastest sustainable pace on flat ground. Finish strong.
Wind down your body to aid recovery and flexibility.
Slow down to a very light jog or brisk walk to bring your heart rate down.
Perform gentle stretches focusing on the quads, hamstrings, calves, and hips.
This session focuses on enhancing endurance through a progression run while integrating small hills to boost strength and speed. By gradually increasing your pace on slight inclines, you effectively build muscle strength, improve running mechanics, and increase cardiovascular efficiency. Running hills also engages your core and forces you to lift your knees higher than on flat terrain, which can result in improved speed over time.
Furthermore, gradually increasing your pace helps you gain a better sense of pacing, stimulates fast-twitch muscle fibers more than a straightforward long run, and transitions your body smoothly from aerobic to anaerobic exercise as the run progresses. This session not only challenges your stamina and builds strength but also instills confidence and prepares you for more intense hill work in the future.
This progression workout is ideal for intermediate to advanced runners who are familiar with both progression runs and running on hills. It's not recommended for complete beginners as it involves running on varied terrain and requires a good understanding of pacing. Beginners can modify by performing the session on predominantly flat terrain or reducing the duration and pace as needed.
To maximize the benefits of this session, focus on maintaining an even effort on both the flat and uphill sections, rather than an even pace. Control your breathing and running form on inclines, and think about a slight forward lean, driving your arms and keeping your stride short and quick. As the progression in pace occurs, remain aware of how your body responds, adjusting your effort accordingly to ensure a strong finish. This session is also a great opportunity to practice mental strategies to stay focused and calm during challenging sections.