Lee Grantham's Power Hills

Workout - Lee Grantham's Power Hills

• 15min @ 6'00''/km
• 4 lots of:
  • 20s @ 4'30''/km
• 20 lots of:
  • 2min @ 8'00''/km
  • 1min rest
• 10min @ 6'15''/km

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Intro

Here’s what Get FIT FAST with 20x2 Minute Hill Repeats! from Lee Grantham covers. The video’s well-made—we’ve pulled the key takeaways so you can try this session right away. Watch the full video for complete detail and coaching cues.

Key Points

• Why hill repeats? These sit between easy runs and speed work, developing VO₂max, leg power, and mental toughness.
• Effort level: Lee holds zones 4–5 (hard, not maximal) for most repeats, teaching your body to push and sustain high intensity.
• Gradient & pace: Around 6–6.5% incline, the hill supports sub-4 min/km running across an 11 km route—a solid speed challenge.
• Training purpose: These sessions serve as a weekly fitness check-in, informing what your recovery runs, long runs, and strength work should ask of your body.

Workout Example

20 × 2‑minute uphill repeats
   • Find a hill ~6‑6.5% grade (≈ 40 seconds per 200 m if you run ~4 min/km).
   • Run each 2‑minute effort hard (zone 4‑5), focusing on glute and power‑muscle activation.
   • Recover for 60 seconds by walking or easy jogging back down.
   • Keep the total session under 45 minutes.

Tip: Feel free to adjust hill length or recovery time based on where you’re at fitness-wise. Sustained hard effort matters more than raw pace.

Closing Note

Try this 20×2-minute hill repeat session this week and see how it sharpens your running. Use the Pacing app to dial in rest periods and effort to match your current fitness. Good luck!

Catch Lee’s full video for extra detail and motivation.

References

• Get FIT FAST with 20x2 Minute Hill Repeats! - YouTube (YouTube Video)