Hill Repeats You’re Not Sick Of
- By Jené Shaw
- Published Mar 8, 2013
- Updated Mar 8, 2013 at 2:23 PM UTC
Hill workouts are the most sport-specific strength training you can do for running. But not all repeats need to be “Run up this hill. Jog down.” Here are a few new ideas from USAT-certified coaches to mix up your next set of repeats.
Iron-Distance Power Repeats
Benefits: Builds run-specific strength for longer events.
• Warm up for 2 miles on flat roads or in the grass. Do a few strides and dynamic stretches.
• Find a steep hill that’s about a half-mile long. Run up hard four times and recover with a walk or jog down. Don’t rest at the bottom; just blast right back to the top.
• Rest three to five minutes.
• Run 2 miles on a flat road with the same power output as you did on the hill.
• Rest three to five minutes.
• Cool down with an easy 10-minute jog.
Total distance: about 9 miles, depending on pace
Do this workout once a week, every other week and try to do 6x hill repeats the following session.
–Bob Mitera of Kokua Multisports, LLC in Barrington, Ill.
RELATED: Kettlebells + Hill = Killer Workout
FILED UNDER: Run / Training TAGS: Hill Repeats / Jene Shaw / Training / Triathlete / Triathlon / USAT
Jené Shaw
Jené Shaw is a senior editor at Triathlete magazine, a three-time Ironman finisher and a USAT Level 1 certified coach