Keys to Hill Workouts - Episode 126

Hill workouts can be a crucial way to increase your fitness and keep you healthy in the process. This episode focuses on the components of hill workouts to make this happen.

 

Hill/Strides Episode - https://themrrunningpainspodcast.podbean.com/e/incorporating-strides-in-your-training-episode-101/

 

Sisyphus Hill Session:

Warmup jog 10-20+ minutes

4 x 10-20 second strides

2-3 sets of:

:30 uphill @ 9 RPE or 90% Max HRT w/ 1:30 jog back to start of hill

1:00 uphill @ 9 RPE or 90% Max HRT w/ 2:00 jog back to start of hill

1:30 uphill @ 9 RPE or 90% Max HRT w/ 2:30 jog back to start of hill

2:00 uphill @ 9 RPE or 90% Max HRT w/ 3:00 jog back to start of hill

10-20 minute cool down

 

Experience Chart:

Beginner – try rolling hills one session per week. Alternate flat one week with rolling hills the next

Intermediate – try one uphill sessions per week. Alternate rolling hills one week with uphill the next

Advanced – try one to two uphill sessions per week. That might be:

1. One uphill session & one rolling hill session
2. One uphill & one uphill/downhill session
3. Two uphill sessions

 

Alternating Uphill/Downhill Workout

Warmup jog 10-20+ minutes

4 x 10-20 second strides

4 x 7:00 @ 7-8 RPE or 80 - 85% Max HRT

1st Rep Uphill w/ 3:30 walk further uphill for recovery

2nd Rep downhill and recover 3:00 back to start (however that needs to happen)

3rd Rep Rep Uphill w/ 3:30 walk further uphill for recovery

4th Rep Downhill

10-20 minute cool down

 

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Aaron Saft

MR Runningpains

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