Hill Power Repeats

Workout - Hill Power Repeats

• 10min @ 8'00''/km
• 6 lots of:
  • 30s @ 4'30''/km
  • 1min rest
• 10min @ 9'30''/km

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This video from The Run Experience, Where You Become a Better Runner, is worth watching in full. Here’s the core takeaway so you can hit a hill workout this week.

Key Points:

• Hills develop strength without high-impact stress while boosting your running power, regardless of race distance.
• Maintain your cadence (foot turnover) from flat ground, though bump it up if you’re training for shorter, faster races.
• Your upper body matters—keep your head high, open your chest, and drive your elbows back to generate momentum.
• Choose a 5–10% grade hill and use perceived exertion (RPE 6–8 on a scale of 1–10) to judge your effort.
• Don’t skip the descent—stay light on your feet, eyes forward, and walk or jog down to recover between reps.

Workout Example:

1. Look for a grassy or dirt hill with roughly 5–10% incline, ideally 10–30 m in distance.
2. Start with 5–10 minutes of easy running on flat ground to warm up.
3. Run 6–8 hill repeats:
   • Duration: 10 seconds to 1 minute—base this on what race distance you’re targeting.
   • Effort: Medium to hard (RPE 6–8).
   • Cadence: Keep your flat-ground rhythm; speed it up if you’re preparing for shorter distances.
   • Form: Head high, chest open, elbows driving back to power your stride.
4. At the top, pick your recovery approach:
   • Jog or walk down for an easy recovery, then jump straight into the next repeat (top-rest method).
   • Or take a full walk down to fully reset.
5. Wrap up with 5–10 minutes of easy running.

Closing Note: Try hill repeats this week, using your Pacing app to adjust the distance and effort for your goals. You’ll build strength, pick up speed, and develop resilience against injury. Enjoy the work—every hill makes you tougher.

References

• Where You Become a Better Runner - YouTube (YouTube Video)