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Endurance Running

Hill Repeats for Strength + Speed

Updated on 3 min read

I was hoping today would be the day to launch my new 10K Training Program, but it’s not quite ready for prime time yet. The training plan is written, the strength training videos have been filmed, but I still have some editing and tweaking to finish up. I started teasing a little early, sorry about that!!I

So instead, I thought I’d give you a sneak peak at one of the workouts included in the training program. Are you ready for some hill repeats?

Do you run hills? Hill repeats are a great way to build functional strength, prepare for speed work, & get faster! Get the full running workout details in this post. (via @fitaspire)

Hill repeats are such a great workout, even if they’re not always fun. I often prescribe these as a precursor to speed work, as it’s a great way to build functional leg strength before adding the excess stress of speed. That leg strength gives you the power to go faster. It helps prepare you for the hills that many of us face during a race. It gives you the confidence to tackle those hills without throwing you off your race plan.

So many benefits – embrace the hills!!

This is NOT a beginner workout, so don’t tackle this if you haven’t been running for at least 3-6 months with a minimum 15 miles per week.

Workout Details

For these workouts, you’ll want to find a hill that will take 3-5 minutes to run up at a moderate pace. If you don’t have hills in your area, you can use the treadmill set at 4-6% incline for the hill repeats. Remember to calculate your training paces before heading out for this run!

[Tweet “Work on running strength & speed with this Hill Workout! #fitfluential”]

As with any quality workout (speed, hills, long, etc), I recommend beginning with a dynamic warm-up to get those muscles ready to work. You can progress this workout by adding additional hill repeats. And you can regress by reducing the number of repeats.

I broadcasted on Periscope about this topic this morning! Have you jumped on Periscope yet? If so – make sure you follow me! If not – why not check out my latest scope on hill repeats to see what is all about:Β https://t.co/5USOCWN9iJ (Only available for 24 hours!)

 

So do you forgive me for the unfulfilled tease?

I promise the 10K training plan is coming very soon and it’s going to be worth the wait! If you’d like to make sure you’re ready for it – you’re going to want to have a training base of 15-20 miles per week and a long run of 6 miles for this plan. It’s not going to be easy, but it is going to get you ready to run FASTER. And that’s the goal of this upcoming training program.