Each month, five great running bloggers and I team up to bring you 6 workouts specifically designed for runners. This month’s theme is hill workouts, so today we have 6 hill running workouts for runners for you to try!
I talked about the benefits of hill running in last week’s post; in case you missed it, hill running will increase your endurance, improve your running form, and train your to run faster while also decreasing your risk of injury. Unless you’re currently recovering from an injury that is aggravated by uphill or downhill running, there’s no good reason to not include hills at least once per week in your training.
My workout is a hilly twist on a traditional tempo run. Tempo runs are workouts done at your lactate threshold, which falls between 10K and half marathon pace for most runners. These workouts improve your ability to sustain a hard pace over distance, which is why runners from the 5K to marathon all include tempo runs in their training plans.
Most runners (including myself) opt for flat terrain to perform tempo runs. However, if you are training for a hilly race or want to add variety to this training staple, hills add in the right amount of challenge to a tempo run. Hill repeats train you to run up a hill at a hard pace, but a hilly tempo run teaches you to sustain an even yet challenging effort over hills for a prolonged period of time – which is valuable if your next race features several rollers.
The focus for a hilly tempo running should be on sustaining equal effort. Your pace will vary as you climb and descend the hills, depending on the grade of the hills and your strength as a hill runner. Instead of obsessing over your instant pace, use perceived effort as a cue for this workout. The pace should feel comfortably hard and you should be breathing in a rhythm of two counts inhale, two counts exhale – harder than on an easy run, but not so labored that you can’t say a few words at a time.
Carly from Fine Fit Day has you running increasingly longer intervals up a hill.
Nellie from Brooklyn Active Mama strengthens those muscles used for hill running in between repeats of running uphill and downhill.
Allie from Vita Train for Life lets your route determine the duration of fast uphill repeat for a workout with endless variations.
Angela at Happy Fit Mama knows her stuff when it comes to hill workouts – she just ran the Mt. Washington Road Race straight uphill for 7.6 miles!
Sarah at Run Far Girl‘s workout trains you not just to run hills, but to embrace the hill before you.
I don’t know about you, but now I’m craving a good, hard, hilly run!
Linking up with Wild Workout Wednesday!
What’s your workout today?
Do you prefer short and fast or long and steady when doing a hill workout?