Name: Playbook - Sally McRae - Intermediate/Adv: Climb Heavy-Run Fast Workout
Uploaded: 2023-07-12T14:26:17.598Z
Duration: 70 min
Description: Intermediate/Adv: Climb Heavy-Run Fast Workout

I’m relatively new to hill training and this was awesome. I modified and didn’t use a weighted vest.

Ashley

4 rounds on the stair master = brutal 🥴

Madison

So fun! Coming back from injury and I'm so proud that I got 3 rounds in!

Rhea

Robert

Jeanne Hunter

I thought this was going to defeat me before I tried it. But honestly, it was my favorite workout! I'm working on believing in myself more. I only got to 3 rounds due to me not giving myself enough time to get to work. But it was such a great workout! I'm definitely going to incorporate this once a week for my 50k training! Thanks, Sally!💪

Chelsey

Celia

It was great. Floods of sweat running of me. Modified to 5x3min with a 3k home made weight vest for the climb and 5x3min fast. Plus 10min warm up and cool down jogg. Definitely to be repeated. Hopefully with 5x5min.

Karina

That was tough! But I loved how it broke up the monotony of running on the mill. Can’t wait to repeat in a few weeks to see how I’ve progressed 💪🏻

Brianna Bauerle

Jiřka

Sweet workout, weighed my backpack at 12 lbs, this is a keeper as we lack hills and mountains in Iowa!

Lydia

This was incredible!! I’m haven’t enjoyed a treadmill workout in a long time!! Modified it to 4 rounds of this and added 5 min of marathon pace running on incline….that way all 4 of the 5min sections were aimed at blue-green-yellow-red heart rate zones for the allotted 5min. 4th times a charm cuz I finally mastered the chart. WOO! I feel amazinng

Alison Megan

Love this workout, incorporating weekly since I don’t have access to hills

Emily

Got 4 rounds in before needing to get kids up and ready for school. Wow!! That was challenging! looking forward to progressing this workout. It made an early morning treadmill workout not feel boring at all! Great carry over to hitting mountains and pushing the pace!

Beth

Love this workout, finally worked up to all the sets, felt fantastic

Been doing this the past 4 weeks this time did 6 sets instead of 5 🥳

Jami

Loved this! I will for sure be doing it again. What a great way to get the incline in that I need when I can't get outside.

Heather

I have never enjoyed the treadmill before now. This workout will be happening at least once a week!

Charlcie

I loved the workout!! It was a little unclear how much recovery time between the rounds.

Stephanie

This was Sooo good! I loved the challenge!

Packie Hassett

David

Carolyn Forbes

Justin

Challenging but felt so good afterwards!!!💪🏽

Sarah Huebner

I don’t have a weighted vest but loved this workout! It was -35C outside today so I had to hit the TM and this made it more fun! I might just order a weighted vest now!

Jody

Loved this as an option to a “hilly run” when I can’t get away to hills

Done and dusted. Ouch! I hate the treadmill,  but we  had a lightning storm and my daughter asked me not run, so I broke out my new 10kg weighted running vest and crushed this workout! Booyah!

Bryan

Only time for four rounds. Fantastic work out

Megg

That was a killer workout! Sweating buckets! Will definitely keep in rotation.

Stacey

Marama

Julie

Amber

Maria

What a great workout! Can’t wait to see how I improve over time with this one!

Connie

Kelly

John

Seriously love this workout, makes the treadmill less dreadful and so easy to scale intensity.

Morgen

OMG 🤬🤮what was that all about?! Awesome work out!!

Eileen

Just did this without the weight vest and a moderate “fast” pace since I’m at the start of my training season. Kick ass! Excited to scale up in weight, speed, and reps!

🔥🔥🔥 HOLY SMOKES!! I think I will Definitely sleep good tonight!! Thanks for that push!! 🙌🏼🏃🏼‍♀️💪🏼👊🏼

Shawnette

Holy shit. No weight vest this time, upped my pace on the uphill each rep. Kept it at 12%. Increased speed on each fast.

Nora

Felt like this W/O was tailored to me, f$#*+£# love it!! Also love the details on the screen display like the timer and check boxes for completed sets. Allows me to focus more on my effort.👌🏼

Chris

Great. Only did 4 rounds, ran out of time. Harder than it looks. Good to have a buddy.

Nicole Casbarro

Loved that w/o! I usually just hike with my vest So breaking up with speed intervals made it to work out go so quick!! Is it OK to put the treadmill up over 25% or is there a reason you choose that range? I’ve got the Nordic track that goes up to 40%) …. Also, LOVE following your w/o on iFit!

Abbie

I have yet to do 5 rounds but I feel so much stronger!

Great work out! 5 minutes is so easily attainable.

Lindsey

Karen

This is a treadmill workout.

This is one of my favorite signature workouts; and one that I created specifically for trail runners who want hill/mountain practice but don’t have access/time to get on a mountain. This intermediate workout targets overall strength and endurance as it challenges you to maintain a fast pace after fatiguing the muscles with the climbing/weight vest. Which means you’ll be working on your mental game today too.

You’ll perform 5 rounds on a treadmill and YES, you’ll be working HARD so make sure you pace yourself, especially in the first two rounds. 

How You’ll Do this workout:
1. Perform a QUALITY warmup. You can walk/jog and then do dynamic stretches or spin on the bike. Be sure to check out my dynamic stretches of the upper body in the video here. 
2. You’ll then begin the treadmill workout by running easy for 2-4 minutes.
3. After easy running, slip on your weight vest and set the incline to 12-15% and powerhike for 5 minutes at a moderate pace.
4. Drop the treadmill with 20-25 seconds left in your climbing and take the vest off(hang on treadmill handle).
5. Run FAST for 5 minutes. Think 10k-1/2 marathon pace…be mindful the first couple rounds.
6. After 5 minutes of fast running you’ll immediately put incline back up and put vest on. Climb purposefully for 5 minutes.
7. Repeat this for 5 rounds & continue to increase rounds for Advanced/Elite
8. Optional: Finish with 15-30 minutes of total body strength training/weights. When finished.

Be sure to read the descriptions of each segment before beginning!💪

Jog, bike for 5-10 minutes to get body warm and ready for the good workout ahead. Mobility exercises focusing on upper body, back, ankles, are a good idea to put into your dynamic stretches. Make sure your body feels good and warmed up. 
In this video I’m demonstrating stretching with a band, knee-hugs, Hi-lo toe walks for the ankles, and lateral mobility for the hips.

Warm-Up

Weight Vest Time! Slip it on and start power-hiking at a moderate effort for 5 minutes at 12-15%. To better understand effort, on a scale of 1-10 with 10 being all out max effort, you will climb somewhere between a 7.0-7.5.

Keep torso strong and straight, lean into the climb but don’t bend over. 
Use your arms to help power you up.
Engage your abs and glutes and stay focused on the 5 minute segment. 

You ARE Strong!

Climb Heavy

No weight vest on this part.
Treadmill is flat-no climbing.
We are only focused on quality, quick leg turnover.
Run YOUR FAST for 5 minutes. Think somewhere between 10k-1/2 Marathon pace. 
Since you have 5 rounds, pace yourself the first 2 rounds.

Run FAST

Intermediate: Climb Heavy-Run FAST Weight Vest Workout! 🔥

Intermediate/Adv: Climb Heavy-Run Fast Workout

Kelvin

Great full body strength session - can definitely see the benefits for my running form from this session

Ven-nice Ryan

Jess Contreras

Total Body Ultra Strength & Injury Prevention Workout

First time trying workout like this - loved it! Hits all the spots and feel like I've worked hard!

Nicole

Tori

Gym Total Body Cardio-Strength

Trevor

Jake

Wowza!! I can tell I’m going to be sore for days after that one! Thanks Sally!

Intermediate/Adv: Climb Heavy-Run Fast Workout

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