Ryan's Foundation Hill Repeats

Workout - Ryan's Foundation Hill Repeats

• 0.0mi @ 10'00''/mi
• 3 lots of:
  • 45s @ 7'00''/mi
  • 1min 30s rest
• 0.0mi @ 10'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/ryans-foundation-hill-repeats-8ec51224

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Ryan Clayton recently shared his approach to rebuilding a daily running habit after some downtime. This video is worth watching in full, but here’s what you need to know to try the workout yourself.

Key Points

• Coming back from a break, Ryan’s pushed his daily mileage to 5‑6 miles—a significant step up from his typical 3 miles.
• Hill repeats are central to the plan, building both leg strength and aerobic fitness.
• The philosophy is straightforward: show up consistently, and momentum follows naturally.
• His upcoming week features a challenging VO₂‑max session with mobility drills on Friday, followed by a 2‑3 hour long run on Saturday.

Workout Example

6‑Mile Run (Approximately 1 Hour)

1. Warm‑up – Start with 1‑2 miles at an easy, sustainable pace where conversation feels natural.
2. Hill Repeats – Locate a hill about 2 miles from your starting point. Complete 2‑3 hard climbs (30‑45 seconds each) at a high intensity (around 90‑95% of max HR), then jog or walk down for recovery.
3. Cool‑Down – Complete your remaining distance at an easy effort, keeping things relaxed.

Pro tip: On shorter hills, add more repeats; if your hill is steep or long, maintain intensity but keep recovery periods short.

Closing Note

Try this hill‑repeat workout and use the Pacing app to align it with your own training zones. The formula is simple—stick with it, and your legs will adapt quickly. Check out Ryan’s full video for additional context, and enjoy your run.

References

• Legs are getting used to daily runs again! - YouTube (YouTube Video)