Rolling Hill Repeats
Workout - Rolling Hill Repeats
- 12min @ 8'00''/km
- 8 lots of:
- 3min @ 5'30''/km
- 2min @ 9'30''/km
- 10min @ 8'00''/km
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Intro: The Brooks Hyperion Tempo is a solid trainer worth testing. Here’s how the shoe performed in speed and distance work, with workouts you can run today. The full video has more detail on each session.
Key points:
- Short, fast efforts feel responsive, but the shoe loses some stability as mileage climbs.
- On a 3-mile rolling-hill circuit, the speed test mixed 3 minutes hard and 2 minutes easy for 8 rounds (16 minutes of work). The pace stayed under 6 min/mile even with the elevation gain.
- The distance test was 21.4 miles at tempo-threshold effort (about 5:30-5:45/mile). The shoe held up for the first 13-15 miles of quick running before responsiveness fell off.
- Tip: when climbing hills, adjust your pace expectations. A 6:20-6:30/mile effort uphill can match a sub-6/mile flat-ground pace.
Workout example:
- Warm up with 10-15 minutes of easy running on flat or gentle terrain.
- Speed test, hill intervals:
- Find a 3-mile course with rolling terrain.
- Alternate 3 minutes hard (think 6:20/mile on the flat) with 2 minutes easy recovery.
- 8 reps (about 40 minutes including warm-up and cool-down).
- Target an average under 6 min/mile once you factor in elevation.
- Cool down with 10 minutes easy.
Closing note: run this in the Hyperion Tempo on your next hill session or on a 13-15 mile tempo day. Set the target paces in the Pacing app to match your current fitness. Watch the full video for more analysis and variations.