Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Pulling It
All Together
Strength,
Agility &
Power
Run Drills:
Fast Feet
Quality Run:
Drills &
Strides
Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Nose
Breathing
Strength,
Agility &
Power
Quality Run:
Fartleks
Balance,
Stability &
Core
Long
Run
Fun Run
or
Cross Train
Breath &
Mobility
 
Breath &
Mobility
 
Run Drills:
Get
Rocking
Strength,
Agility &
Power
Quality Run:
Hill
Repeats
Balance,
Stability &
Core
Long
Run
Fun Run
or
Cross Train
Strength,
Agility &
Power
Balance,
Stability &
Core
Run Drills:
Arm
Swing
Strength,
Agility &
Power
Quality Run:
Track
Speed Work
Balance,
Stability &
Core
Long
Run
Run Drills:
Bounding
Fun Run
or
Cross Train
Race
Weekend
Day 1
Quality Run:
Hill
Repeats
5k Program
Home
Strength,
Agility &
Power
Race
Weekend
Day 2
Balance,
Stability &
Core
Quality Run:
More
Fartleks!
Balance,
Stability &
Core
Long
Run
Long
Run
Fun Run
or
Cross Train
Fun Run
or
Cross Train
After last week’s fartleks, surely it just couldn’t get any more fun, right? Well, maybe.
Unless you live and run only in Flatlandia, you’re going to be running on hills at some point in your running career. Knowing how to run hills is a very useful skill to develop, and it comes with a bonus – it’s actually useful beyond the immediate benefit of getting to the top.
There’s only one small detail. Running up hills can be hard. Get-inside-your-head hard. That’s one of the reasons people tend to not like hill running drills – because they think it’s going to really hurt. And they’d be right.
But with the right techniques, you can learn to make hills your secret weapon. Learn to use them to get stronger and even faster. Learn to use hills to your advantage.
Hill drills are your introduction to running hills. You only have to run these drills hard for 30 seconds at a time, with 60 – 75 seconds to recover. Here are a few things your body learns running hill drills:
– How to take short, powerful strides with a faster cadence
– How to use your arms to drive your legs
– How to use body lean to get up the hill
– How to run efficiently using bigger muscle groups
Because of hills, you’ll get stronger legs, a more efficient running form, and even learn to run at a higher cadence. All that for a strong 30-second effort.
Anybody can do anything for 30 seconds, right? Lace up your shoes and get ready to work. You can do this!
Beginner: 5 minutes
Intermediate: 10 minutes
Advanced: 15 minutes
Beginner: Alternate Run 30 seconds, Walk 30 seconds
Intermediate & Advanced: Run easy
All Levels: Run RPE Level 3/10
20 Legs Swings each side
10 Arm Hugs
Beginner: 8 Rounds
Intermediate: 10 Rounds
Advanced: 12 Rounds
All Levels:
Find: A short, runnable hill with a 5% to 8% grade
Run: Run hard up that hill for 30 seconds
Recover: Walk or jog back down in 60 – 75 seconds
Repeat: For the number of rounds list above
All Levels:
Run: RPE 8/10
Recover: RPE 1/10
Beginner: 5 minutes
Intermediate & Advanced: 10 minutes
Beginner: Alternate Run 30 seconds, Walk 30 seconds
Intermediate & Advanced: Run easy
Beginner: RPE Level 2/10
Intermediate & Advanced: RPE Level 3/10
Show your calves some love, even if you’re not a rancher