Liz & Morgan's Hill Power & Strength

Workout - Liz & Morgan's Hill Power & Strength

• 10min @ 6'30''/km
• 4 lots of:
  • 30s @ 4'00''/km
  • 2min rest
• 4 lots of:
  • 1min @ 5'00''/km
  • 3min rest
• 2 lots of:
  • 5min @ 8'20''/km
• 10min @ 6'30''/km

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A quick rundown of Training for Hilly Races from The Run Experience—just enough to kick off a hill session today. The full video is worth watching for the complete reasoning behind each technique.

Key Points

• Build hill-specific strength starting with quads, calves, glutes, and core.
• Keep your chest open and spine tall (core and posture work) to stay stable on steep grades.
• Mix short power hills (≤30 s) with 2–3 min recovery jogs alongside longer endurance climbs (60–120 s), jogging downhill easy each time.
• Load step-ups, marches, and lunges with a weight vest or handheld weight to build the core-knee drive you need for sustained climbing.
• Pair hill work with a strength circuit—step-ups, rows, jumping lunges, weighted back squats, walking lunges—plus dedicated ankle and hip mobility work.
• Dynamic warm-ups for the lower legs, steady hydration and electrolytes, and 1–1.5 g protein per lb body weight all support recovery and performance.

Workout Example (scale paces and distances to match your level, or use the Pacing app to set custom intervals):

1. Warm-up – 5 min easy jog, then dynamic lower-leg work (high knees, butt kicks).
2. Hill interval set – Find a hill with roughly 10–15% grade.
   • Power hill: 30 s all-out uphill, 2 min jog back down.
   • Endurance hill: 60 s steady uphill, 3 min easy jog down.
   • Do 4 rounds of each (8 total repeats).
3. Strength circuit (2 rounds):
   • 15 step-ups each leg (slow tempo)
   • 12 ring rows
   • 12 jumping lunges
   • 8 weighted back squats (use a vest or bar)
   • 12 walking lunges each leg (vest optional)
4. Cool-down – 5 min easy jog plus ankle and hip mobility work.

Closing Note: Give these hill-focused sessions a shot this week, and adjust interval lengths, rest times, and added load in the Pacing app to fit your current fitness. You’ll gain stronger legs, better posture, and more confident climbing on any elevation-heavy course. Now go take on those hills!

References

• Training for Hilly Races - YouTube (YouTube Video)