Follow us on Pinterest
Welcome! Log In | Register |
Log In with

Run Strong! Hill Workouts to Run Stronger and Faster

  • Comment Comments (6)
  • Print Print
Tackling hills can pump up your pace, even when you're cruising down them. Uphill and downhill training helped runners shave their race times by 2 percent (for example, more than two minutes off a 1:50 half-marathon) thanks to increased leg strength, according to a study from Auckland University of Technology in New Zealand. You too can go turbo with these hill-mastering tips from Darren De Reuck, the head of running for Boulder Coaching in Colorado.

The Plan

You don't need to aim for supersteep to reap benefits, Darren De Reuck says. Look for a hill with a long, steady incline (a slight three- to five-degree slope), or jump on a treadmill to replicate his runs below.

In the Park

0 to 5:00 Warm-up (Do jumping jacks, high knees, butt kicks, then an easy run.)

5:00 to 9:00 Strides (Pick up the pace for 30 seconds, then slow to an easy run/walk for 30 seconds. Do 4 sets total.)

9:00 to 11:00 Steady run uphill

11:00 to 13:00 Steady run downhill

13:00 to 14:30 Easy walk/run recovery

14:30 to 18:30 Hill sprints (Alternate between a 60-second sprint uphill and a 60-second easy run downhill. Do 2 sets.)

18:30 to 23:30 Hill sprints (Alternate between a 90-second sprint uphill and a 1-minute steady run downhill. Do 2 sets.)

23:30 to 27:30 Hill runs (Run steadily uphill for 2 minutes and steadily downhill for 2 minutes.)

27:30 to 33:00 Easy walk/run cool-down

On the Treadmill

0 to 5:00 Incline 0, Speed 5.5, Warm-up

5:00 to 9:00 Incline 0, Speed 5.5 to 6.5, Strides (Pick up the pace for 30 seconds, then return to a warm-up pace for 30 seconds. Do 4 sets total.)

9:00 to 11:00 Incline 3, Speed 6.5, Moderate run

11:00 to 13:00 Incline 0, Speed 7.0, Hard run

13:00 to 14:30 Incline 0, Speed 4.5 to 5.0, Easy run

14:30 to 15:30 Incline 3 to 4, Speed 7.0 to 7.5, Sprint

15:30 to 16:30 Incline 0, Speed 4.5 to 5.0, Easy run

16:30 to 22:30 Repeat the 60-second sprint and 60-second easy run intervals 3 more times.

22:30 to 24:00 Incline 0, Speed 4.5 to 5.0, Easy run

24:00 to 25:30 Incline 4 to 5, Speed 7.0 to 7.5, Sprint

25:30 to 26:30 Incline 0, Speed 4.5 to 5.0, Easy run

26:30 to 34:00 Repeat the 90-second sprint and 60-second easy run intervals 3 more times.

34:00 to 35:30 Incline 0, Speed 4.5 to 5.0, Easy run

35:30 to 37:30 Incline 3, Speed 6.5, Moderate run

37:30 to 40:00 Incline 0, Speed 4.5 to 5.5, Easy run cool-down

What do you think of this story?  Leave a Comment.

What do you think? Review this story!
7527680524
primroselp wrote:

.Are you still single ? You are not alone. Free join~~~MixedLuv.Çom~~ Millions of singles have joined it.. This is a Serious interracial dating site for black and white singles seeking relationships, friendships, dating ,love and more. Single black people meeting single white people is why we are here.With the background verification system, you can easily find someone real, serious, quality. Have a try. xcbcxb

10/16/2013 09:47:26 PM Report Abuse
katherineparker198 wrote:

as Mario answered I am inspired that anybody able to earn $9239 in one month on the computer. did you see this site link--------> www.jobs47.Com

10/12/2013 07:08:58 AM Report Abuse
asuarez-harmons wrote:

This is awesome! I have never read anything about uphill running before. I ran the hills when I was in the police academy years ago and it works. Shave those seconds off like crazy. Thank you for printing this! Very good information.

9/18/2013 10:20:39 AM Report Abuse
allenedoe wrote:

just as Jack implied I'm blown away that a student can get paid $4989 in four weeks on the internet. did you look at this webpage www.Blue78.Com

8/24/2013 07:37:31 AM Report Abuse
xapidytexuke wrote:

If you think Annie`s story is terrific..., one week ago my friends bro basically easily made $4937 working twenty hours a week from there house and they're friend's aunt`s neighbour was doing this for six months and made more than $4937 in their spare time at There laptop. applie the information on this web-site, -----> WEP6.COM

8/22/2013 02:27:56 PM Report Abuse

Add your comment

You must be logged in to leave a comment. Register | Log In

Please confirm your comment by answering the question below and clicking "Submit Comment."

Todays Daily Prize
More Smart Savings
Fitness Magazine on Facebook