Hill workouts can be a crucial way to increase your fitness and keep you healthy in the process. This episode focuses on the components of hill workouts to make this happen.
Hill/Strides Episode - https://themrrunningpainspodcast.podbean.com/e/incorporating-strides-in-your-training-episode-101/
Sisyphus Hill Session:
Warmup jog 10-20+ minutes
4 x 10-20 second strides
2-3 sets of:
:30 uphill @ 9 RPE or 90% Max HRT w/ 1:30 jog back to start of hill
1:00 uphill @ 9 RPE or 90% Max HRT w/ 2:00 jog back to start of hill
1:30 uphill @ 9 RPE or 90% Max HRT w/ 2:30 jog back to start of hill
2:00 uphill @ 9 RPE or 90% Max HRT w/ 3:00 jog back to start of hill
10-20 minute cool down
Experience Chart:
Beginner – try rolling hills one session per week. Alternate flat one week with rolling hills the next
Intermediate – try one uphill sessions per week. Alternate rolling hills one week with uphill the next
Advanced – try one to two uphill sessions per week. That might be:
Alternating Uphill/Downhill Workout
Warmup jog 10-20+ minutes
4 x 10-20 second strides
4 x 7:00 @ 7-8 RPE or 80 - 85% Max HRT
1st Rep Uphill w/ 3:30 walk further uphill for recovery
2nd Rep downhill and recover 3:00 back to start (however that needs to happen)
3rd Rep Rep Uphill w/ 3:30 walk further uphill for recovery
4th Rep Downhill
10-20 minute cool down
MR Runningpains (Aaron's) information:
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Aaron Saft
MR Runningpains
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