Hill Repeats You’re Not Sick Of

  • By Jené Shaw
  • Published Nov 21, 2014
  • Updated Nov 21, 2014 at 4:36 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

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FILED UNDER: Run / Training TAGS: / / / / /

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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