Run Session – Hill Repeats

Find a hill that takes at least 90sec – 2mins for you to crest and is approximately 2-6% gradient (this is a big variation I know, but logistics can often be our limiter here!)

After a 10-15min warm up where you start from a very easy jog and build to a comfortable aerobic tempo complete:

5-6 x 90-120sec hill repeats with a easy jog back down to start point as your float or recovery

The repeats should be completed at a firm but controlled intensity with a focus on good form and driving through the big toe whilst maintaining stability through your hips and good posture. Keep shoulders relaxed and control your breathing.

Cool down for 10-15mins post last rep as well.

The session can be progressed by building intensity of effort with each rep, or by building the repeats into a longer overall run. Added benefit is eccentric loading as you return to start point down hill – don’t rush.

Enjoy!