Ryan's Foundation Hill Repeats

Workout - Ryan's Foundation Hill Repeats

• 0.0mi @ 10'00''/mi
• 3 lots of:
  • 45s @ 7'00''/mi
  • 1min 30s rest
• 0.0mi @ 10'00''/mi

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Intro

Ryan Clayton shared how he’s rebuilding a daily running habit after some downtime. The video is worth watching in full. Here’s what you need to try the workout yourself.

Key points

• Coming back from a break, Ryan has pushed his daily mileage to 5-6 miles, up from his usual 3.
• Hill repeats are central to the plan, building leg strength and aerobic fitness.
• The approach is simple: show up consistently and momentum follows.
• The upcoming week has a tough VO2-max session with mobility drills on Friday, then a 2-3 hour long run on Saturday.

Workout example

6-mile run (about 1 hour)

1. Warm-up: 1-2 miles at an easy, conversational pace.
2. Hill repeats: find a hill about 2 miles from the start. Do 2-3 hard climbs (30-45 seconds each) at high intensity (around 90-95% of max HR), then jog or walk down for recovery.
3. Cool-down: run the remaining distance easy.

Tip: on shorter hills, add more repeats. If the hill is steep or long, hold the intensity but keep recovery short.

Closing note

Try this hill-repeat workout and use the Pacing app to align it with your training zones. Stick with it and the legs adapt quickly. Watch Ryan’s full video for more context.

References

• Legs are getting used to daily runs again! - YouTube (YouTube Video)