Hills are back! It’s sometimes hard to work diligently on hills because they’re such short duration and so intense. They’re like weight lifting that way, and they pay off in the same way – you get stronger to the point that ‘regular’ activities become easier as you get more powerful. That’s worth the effort, right?
Drive your arms and monitor your effort so that you run the entire 60 seconds. Then, do what you need to as you recover so that you’re ready for the next effort. Jog, walk, or take a pedicab back down the hill – just be ready to go again!
Beginner: 5 minutes
Intermediate: 10 minutes
Advanced: 15 minutes
Beginner: Alternate Run 45 seconds, Walk 15 seconds
Intermediate & Advanced: Run easy
All Levels: Run RPE Level 3/10
10 Lateral Lunges, each side. Relax deeper into each lunge as you progress
10 Bend and Touches
10 Sprawls. Rejoice that these are not burpees.
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 60 – 75 seconds
Recover: Walk or jog back down in 60 – 75 seconds
Repeat: For the number of rounds listed above
All Levels:
Run: RPE 8/10
Recover: RPE 2/10
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. Maybe sneak some time in with your lacrosse ball on your feet, too.