This session combines the endurance challenge of tempo running with the strength and power development of hill repeats, performed at threshold pace.
A gentle jog to prepare your muscles for the session ahead.
Begin with a light and easy jog to increase your heart rate gradually.
Perform dynamic stretches focusing on the legs, hips, and arms to improve range of motion.
Run at a tempo pace on an incline to build strength and threshold.
Run up a hill at a steady, comfortably hard pace that you can maintain for the entire duration.
Jog or walk back down the hill to recover before starting the next repeat.
Gradually reduce heart rate and stretch muscles post workout.
Jog or walk at an easy pace for cool down.
Perform static stretches focusing on the legs and lower back to aid recovery.
This workout is designed to enhance your lactate threshold and running efficiency by combining the elements of tempo running with hill repeats. Running at tempo pace ensures you're working at a sustainably challenging intensity that stimulates adaptations in the cardiovascular and muscular systems. The addition of hills further demands muscular strength and endurance, helping to build explosive power. As a result, you'll see improved performance during both flat and hilly courses.\n\nThe repeated high-intensity efforts on an incline also aid in strengthening key muscle groups such as the calves, quads, hamstrings, and glutes. This not only boosts your speed and power for future runs but also helps in injury prevention by improving muscle imbalances and running form. Completing this workout will leave you better prepared for races or personal distance challenges, especially those involving varied terrains.
This workout is ideal for intermediate to advanced runners who are comfortable with tempo running and looking to further enhance their lactate threshold and hill running capacity. Beginners may find this session demanding and should consider building a base of aerobic fitness before attempting. Individuals with joint concerns or those who are new to hill running might need to start with gentler slopes and shorter durations before advancing.
To get the most out of this session, focus on maintaining a strong, steady pace during the tempo runs and using proper form on the hill repeats. Engage your core and use your arms effectively to drive you up the hills. Make sure to properly warm up before starting to prevent injury due to the high-intensity nature of the workout. Stay hydrated and consider wearing proper running shoes that provide adequate traction for hill running.