Steep Hill Power Repeats
Workout - Steep Hill Power Repeats
- 12min @ 12'00''/km
- 6 lots of:
- 200m @ 5'00''/km
- 2min 30s rest
- 10min @ 13'00''/km
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Intro: Here’s a breakdown of Master Hill Running: Tips to Conquer Steep Gradients in Ultra Trail Running by Lee Grantham—a great watch. We’ve pulled the key elements so you can test the workout right away. Watch the full video for more depth.
Key Points:
- Grades in the 10‑12% range let you build power while staying under control; whether you use a treadmill or local hills, the result is a stronger running foundation.
- Build strength with short repeats (200‑300 m) on steeper 15‑25% terrain. Shorten your stride to ~80 cm and increase cadence; you’ll target your calves, glutes, and hamstrings.
- Technique trumps raw effort. Strike with your midfoot, keep your steps short and quick, and avoid long strides—they create lactic buildup fast on hills.
- Long climbs call for a mix of running, power‑hiking, and walking based on the slope. Stay mostly in effort zones 2‑3 to conserve what you’ve got.
Workout Example:
- Warm up 10 min easy on flat or gently sloped terrain.
- Hill repeats — 6 × 200 m at 15‑20% grade, 2‑3 min recovery (walk or easy jog). Keep your steps short and quick, strike midfoot.
- Cool down 10 min easy. Ramp up to more repeats or 300 m repeats as you get stronger. Dial in your effort zone with the Pacing app rather than chasing a specific pace.
Test this workout over the next week. Adjust the grade and distance to suit your race goals. Use the Pacing app to monitor your zone, stay smooth and light with your footwork, and your hill power will build. Happy climbing! 🚀
References
- Master Hill Running: Tips to Conquer Steep Gradients in Ultra Trail Running - YouTube (YouTube Video)