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Thursday, September 19, 2013

3 Hill Workouts to a Faster 5K

Active.Com

HILL WORKOUT 1: SHORT HILL SPRINTS

  • Warm up 15 minutes.
  • 8x20 second sprints up a 5- to 8-percent graded hill.
  • Jog down between each and rest for 1 minute.
  • Cool down 10 to 15 minutes.
  • Make it harder: Increase each hill sprint to 40 seconds and do as many as 12 repeats.

HILL WORKOUT 2: LONG HILL REPEATS

  • Warm up 15 minutes.
  • On a hilly half-mile section of road, perform 3 to 5 repeats at a hard pace, maintaining good form on both the uphills and the downhills.
  • Take 1 to 2 minutes rest in between each.
  • Cool down 10 to 15 minutes.
  • Make it harder: Increase the number of repeats to 6 to 8.

HILL WORKOUT 3: ROLLING HILL RUN

  • Warm up 10 minutes.
  • Map out a 3 to 5 mile route on rolling terrain, and run at a moderate pace to hard pace.
  • Cool down 10 minutes.
  • Make it harder: Increase the route to 6 to 7 miles.

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