Rolling Hill Repeats
Workout - Rolling Hill Repeats
- 12min @ 8'00''/km
- 8 lots of:
- 3min @ 5'30''/km
- 2min @ 9'30''/km
- 10min @ 8'00''/km
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Intro: The Brooks HYPERION TEMPO is a solid trainer worth testing in your routine. Here’s how the shoe performed in speed and distance work, with workouts you can run yourself today. The full video has additional detail on each session.
Key Points:
- Short, fast efforts feel responsive, but the shoe loses some stability when mileage climbs.
- On a 3-mile rolling-hill circuit, the speed test mixes 3 minutes hard and 2 minutes easy for 8 rounds (16 minutes of work). The pace stayed under 6 minutes per mile even when accounting for elevation gain.
- The distance test ran 21.4 miles at tempo-threshold effort (~5:30–5:45 per mile). The shoe handled the first 13–15 miles of quick-paced running before responsiveness drops off.
- Practical tip: When climbing hills, adjust your pace expectations—a 6:20–6:30 per mile effort uphill can match flat-ground speed of under 6 minutes per mile.
Workout Example:
- Warm-up with 10–15 minutes of easy running on flat or gentle terrain.
- Speed Test – Hill Intervals
- Locate a 3-mile course with rolling terrain.
- Alternate between 3 minutes at hard effort (imagine 6:20 per mile on flat) and 2 minutes of easy recovery.
- Complete 8 repetitions (~40 minutes including warm-up and cool-down).
- Target an average under 6 minutes per mile once you factor in elevation.
- Cool-down with 10 minutes of easy pacing to bring your heart rate down.
Closing Note: Run this workout in the Hyperion Tempo during your next hill session or on a 13–15 mile tempo day. Modify the target paces in the Pacing app to match where your fitness is right now. Execute the workout and notice how this shoe (or whatever you typically wear) responds. Then check the full video for more detailed analysis and additional training variations.