Foundational Hill Power

Workout - Foundational Hill Power

• 15min @ 6'00''/km
• 10 lots of:
  • 1min @ 4'30''/km
  • 2min 30s rest
• 10min @ 6'30''/km

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Want the details from How to Unlock Your Secret Weapon to Faster Running! by Lee Grantham? This video is worth your time, and we’ve pulled together the essential takeaways so you can run the workout immediately. Watch the full video to get every nuance.

Key Points

• Hill repeats function as both a skill and a strength builder; schedule them on your speed work day alongside interval training.
• A 5‑7 % grade works best for most athletes—challenging enough to build strength but mild enough to safeguard your Achilles, calves, and stabilizer muscles.
• Begin with brief, controlled repetitions (15‑30 seconds) that establish the right movement, advancing over time to longer, more intense efforts.
• Shorter, faster strides concentrate the load on your cardiovascular system while your glutes and hamstrings handle the work, delaying muscle fatigue.
• Don’t skip the descent: begin with an easy jog downhill, then work on mid‑foot contact, extended stride, and quadriceps strengthening to carry momentum through race day.

Workout Example

Hill Repeat Session (5‑7 % gradient)

- Warm‑up: 10‑15 min easy jog.
- Main set: 10 × 1 min hill repeats (or 200‑250 m) at 5‑7 % gradient.
  • Keep steps short, focus on glutes & hamstrings.
  • Recover jog or walk back down for 2‑3 min.
- Progression: after 2‑3 weeks increase each repeat to 75 s, then 90 s.
- Cool‑down: 10 min easy jog.

Tip: Use a treadmill or a measured hill segment and keep the gradient constant so you can track progress week‑to‑week.

Closing Note Incorporate this hill session into your training this week, and adjust the intensity to match your training zones within the Pacing app. You should notice marked improvements in strength, speed, and self-assurance on climbs and descents. Keep pushing those hills!

References

• How to Unlock Your Secret Weapon to Faster Running! - YouTube (YouTube Video)