BRUTAL HILL WORKOUT IN NIKE VAPORFLY NEXT% - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of BRUTAL HILL WORKOUT IN NIKE VAPORFLY NEXT% from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The session is a 45‑minute hill tempo block (3 × 15 min) on a steep 458 m (≈1,500 ft) hill in Essex.
Each 15‑minute effort averages about 4:00 min/km (≈4:06 min/km on the second set, 4:10 on the third) over roughly 3.6 km of up‑and‑down running.
Effort strategy: hard up the hill (≈8/10), steady down (≈6/10), with 2 min easy recovery between sets.
Use a Garmin (or any watch) interval timer to stay on pace and keep the 2‑minute recoveries honest.
Heart‑rate stays in a tempo zone (~170 bpm at the top, dropping to ~158 bpm on the descent) – a good indicator of effort.
The workout builds leg strength for cross‑country racing while also boosting aerobic endurance for a sub‑32 min 10K.

Workout Example:

Warm‑up – jog down the hill, start timer.
Set 1: 15 min total – hard up the hill, steady down; aim for ~4:00 min/km. Finish with 2 min easy jog.
Set 2: Repeat 15 min, target ~4:06 min/km. 2 min recovery.
Set 3: Final 15 min, target ~4:10 min/km. 2 min recovery (or stop).
Cool‑down – easy jog or walk back to base.

Practical Tips:

Program the intervals on your watch beforehand so you hear a cue for each 15‑min block and the 2‑min recoveries.
Focus on a consistent effort rating: 8/10 on the ascent, 6/10 on the descent – this keeps intensity high without over‑reaching.
Track heart‑rate to ensure you stay in the tempo zone; a slight drop on the down‑hill is normal.
If the hill is too long or steep, shorten the effort (e.g., 10 min) and keep the same intensity.

Closing Note: Give this hill tempo session a go and feel the strength gains for yourself – and remember you can always adjust the paces or interval lengths in the Pacing app to match your current fitness. Have fun, stay strong, and keep running to inspire!