Name: Playbook - Sally McRae - W13/D3- Hilly Run
Uploaded: 2026-06-13T00:55:47.055Z
Duration: 45 min
Description: W13/D3- Hilly Run

Needed a rest day today..:back at it tomorrow

Karen

Hit the treadmill for some miles during a busy week and feeling a little sick the past few days. Felt good to get 8 miles in 80 minutes today despite some of the obstacles this week. Keep putting in the work, keep choosing strong 💪

josh

I didn’t have much time today so I got in 6 miles with 1300ft elevation gain.

Marta

Hills. Sooo many hills 😀 gotta love them

Mike L

Did the best I could with all the trails near me turned into luge tracks due to the cold!!

Robin Packer

70 minutes 
good number of hills on a forest path similar to race day. 
felt strong yay 🙌

Rosie

Had to take a rest day today due to work.  Will get my hilly run done tomorrow.

Ran on the road in my neighborhood,  trying to hit as many of the hills as possible. Managed 738ft of vert in about 9 miles. Felt pretty good 💪🏃‍♀️💛

Steffanie Seiler

Used this to hike and stash a cache for this weekends long run. So it was more of a hike, but with a weighted pack. 4.25mi total, with 2,000ft of elevation in 2.1mi.

Claire

8 miles and 900ft of elevation felt pretty good ☀️🙌

Adriana

Got a little creative today because I didn’t have time to drive to a trail. I warmed up, then ran various inclines (between 6-12) to one song then “recovered” for another…just repeated that for about 60 mins. It was fun and made the workout interesting even though I couldn’t get out today.#DTW💛

Felt wimpy today. Only ran for 55 min bit did 3 stair repeats and 3 long hill repeats on a steep grade. Decided to go for quality over duration. #DoneIsBetterThanPerfect

Felt strong today. 75 minutes, went to the longest 3 hills close to home and hit them hard.  Good to practice running downhill hard as well.

Tamar

Jess

Best run yet! Got in elevation that I needed. 6.32 miles and 88 minutes!

Jade

Due to weather did peloton 20 min climb ride then 40 min riding

Mindy

Julissa

Nice trail run! Focused on uphill running practice!!

Lisa

Jessica

chelsea 

Had to postpone run until after work but got it done! "Just got to put the shoes on and get out the door!" 
                -Sally

Megg

The legs felt a little tired after yesterday, but I really enjoyed this run!

Adam

This was tough! Hopefully a useful mental workout!

Got in 11 hilly miles with this workout in the middle!  Feeling strength coming back for sure.  Thank you!!

Heather Morris

Do the dynamic stretch routine before you start today's run. Ideally you will be on a trail for today's run, however road or treadmill is fine too. The focus is maintaining a steady effort as you run on hilly terrain. Please bring hydration and some nutrition with you today. 

Beginner- 70 minute hilly run

Intermediate- 80 minute hilly run

Advanced- 90 minute hilly run

Perform this warmup before your faster/higher intensity workouts.

-Keep torso tall
-Pull knee to chest
-You will feel a stretch in low back/hamstring/glutes 
-Option to do it while walking-get up on ball of foot for deeper stretch

-Do at least 8-10 stretches on EACH leg
-For speed, tempo, hill workouts, I recommend doing 2 sets of 8-10 on each leg. OR you can do this for time: 30-60 seconds.

Pre-Run (Knee to Chest)

-Stand tall
-Take a big step to the right and drop straight down into a wide squat.
-Move hips to the left as you stand.
-Stay steady and controlled.

12x is 6 in each direction.

Pre-Run (Hip Opening/Gliding)

-Grab your shin/calf area NOT YOUR ANKLE. Be nice to your joints ;)
-Pull up as knee is pointed out.
-Do this stretch walking or in place.
-Hold stretch for 2 seconds
-Great mobility/loosening for IT band 

Try 6 on each leg

Pre-Run (Hip mobility)

-Activate the core & glutes while getting a
hamstring stretch.
-Don’t overthink these- you WILL lose balance at first and that’s ok, this how you learn about using that core/glutes so lock it in.
-Walk 2 steps and plant foot. Then with a slight bend in planted knee, reach toward ground. Let back leg come up.
-Keep back straight, don’t slouch or round shoulders/upper back. 

Try 6 each leg

Pre-Run (Hamstring/Firing Glutes)

Let’s get dorky! I love doing these before a race because they make me laugh. 

-These are great for shins, hips, and ankles.

-Stay tall, use your arms, and smile.

-No reps but you can count steps, so 20 steps of each position (inward,outward,etc)

Do these for 60 seconds total

Pre-Run (Dork Walks)

-Hold stretch for only 2 seconds- keep ALL pre-run stretches dynamic, not static.
-Grab leg at shin/low leg area, NOT the foot.
-Use other arm for balance by pointing to the sky or in front of you.
-For deeper stretch, and if you’re comfortable balancing, get on ball of foot as you stretch.
-The bent Knee should be pointed straight down & not out to side.

-Do 6 each leg

Pre-Run (Quad Stretch)

-Stay steady & controlled as you drop into a deep lunge. Make sure you feel stable so if you feel stronger going halfway down, do that. ;)

-keep torso tall, and push hips forward to feel a stretch,

-Rock lightly abs with control, back and forth. 

-Use back foot to push & rock. Keeping front foot flat will allow a good mobility in ankle.

Do this 6x each leg

Pre-run (Hip & Ankle Mobility)

Dynamic Warmup

W13/D3- Hilly Run

Really focusing on HR. 41 minutes done 💪🏼

Mackenzie

Day 1 ✔️ 
60 minute run 13:18 pace 4.51 miles
92 degrees with 70% humidity
🔥🥵

Day one of my 55k training!! Excited for this journey!!

Amy Larson

W1/D1- Welcome to YOUR 1st Day Workout!

Laura

Easy road run - walk/run as I rehab the knee. Overall felt good!

Victoria

W1/D2- Easy Run

I can't keep running between efforts yet but I like getting reminders to do this type of session.

Slow sore start but smoothed out after about 10 minutes.

Noel

Great workout to take your dog with on a run. It was a bit more challenging than I thought.

Thais

W1/D3- Fartlek Fun

Just a walk today, maybe add in some yoga later. Great to keep a few different things.

W1/D4- X-Training Day

Run and mobility. Cooler and less humid today so it was easier to stay in zone 2. 60 minutes 4.4 miles 13:45 pace.

Michelle

W1/D5- Aerobic Run +Mobility

105 minutes. 7.2 miles. Only first week but still hard to keep heart rate in zone 2. Really have to slow it down and walk more than I’m used to but love the programming!

7.5 miles on the trail, 1hr 30 minutes, 45 calories @30minutes and another 60 at an hour

W1/D6- Long Run

Katie

Jody

Nicole

W1/D7- Rest Day

Christine

Felt nice and loosened up before running!

W2/D1-Long WU & Easy 30

Just like the other person here, and before run cuz I may not do it after 🫠

W2/D2- Aerobic+ Strides+ Core

Ran this on Global running day!! 6.3 miles!

I actually did my aerobic run yesterday but sometimes I forget to swipe ‘complete’ in the app when I’m done!

Maura

W2/D3 Aerobic Run

Good workout today! Speed play plus strength!!

Workout went well. Ran 10K plus 10, 40 sec Fartlek.

W2/D4- Fartlek + Strength

Completed an ab circuit and some upper body exercise. I was tired 😅

W2/D5- X-Train or Complete Rest

Did an extremely hilly treadmill long run! Was sweating out martinis from the night before and was scared to leave the safety of my house with a bathroom 😂 ironically I opted for a much hard workout than intended! Crushed it

Alex

1 hour on the treadmill bc of thunder and the rest outside with the puppo. Towards the end I felt it but got 9 miles in anyway.

Hannah

10 mi long run
The last 15 min of the 2 hrs run where a bit tough. I could feel my upper body tired more than anything else.
Pre workout: 28g complex carbs + 24g of caffeine's go gel
At 1 hr mark, another 24g of go gel but not caffeinated.

W2/D6- Long Run

Forgot to log rest yesterday, did long run today and got in 26 odd km and 2.30hrs on feet.
Little bit longer than anticipated BUT I needed a blow out to see where I’m at. Felt tough but after hydration and some food I’m feeling ready for the new week.

Brittany

W2/D7- Hike+ Mobility OR Rest

Petra

This was actually alittle challenging! Felt great!

DIANA

Sarah Tollackson-Ryning

W3/D1- X-Train+ Core

Still not feeling well. Did 7.5 laps templo debod + 5 sprints and ran back. 8.25k

Sian

W3/D2-Aerobic + Strides

Great leg, knee, ankle, foot focused warm up.

Kristin

Does a 16 hour work shift and 22,000 steps count as a run? I’m counting it!

Emily

W3/D3- Single-Leg Exercises + Aerobic Run

75 minutes, 12x40seconds on the treadmill. Felt good! Able to keep my overall average HR aerobic!

Firecracker 10k for 4th of July.  1 hr 6 min felt very strong on the run today💪💥

Great run / speed workout feeling pretty good getting a lot time on feet.

Calvin

W3/D4- Fartlek Workout

Did the loop to hindley as not feeling well on the Monday before

Very warm today. Nice to do recovery pace today.

Did some posterior chain weights (deadlift, hamstring curls, hip thrust, abductors, calf’s) and 30 min on the arc trainer.

Tanya Kendall

W3/D5- Recovery Run+Mobility

Great combination but the legs were really done so walking lunges were hard with weights. Last rep without still felt difficult! Nutrition is not working out well, so good thing this is a regular practise! Listened to your podcast with Andy Glaze during the run. That was so good!

Daniela

Pamela Crooks

W3/D6- Long Run Day!

I did my long run/hike today up the mountain

Trip to the chiropractor...much needed 🥴

W3/D7- Rest and Recovery Day

Run went well. The pre run workout really helped activate the glutes!

Only had time for 45 min easy run on treadmill

W4/D1-Recovery Workout

50 mins 15 x 1min sprints at 12 speed on treadmill

Gabi

W4/D2- FARTLEK WORKOUT

Leandra

Had to switch days around, tomorrow’s run is going to hurt!

Warm up 10 mins stairs master overall great workout.upper body

W4/D3- Total Body Ultra Strength & Injury Prevention Day

Did 30 min on the rowing machine and had some excercises left from yesterday. So it was a bit of a mix.

W4/D4-X-Train or Rest

5x30 sec strides with my first straight 40 min of running keeping my HR in my aerobic zone. Felt great!

Mikaela

W4/D5- Aerobic Run + Strides

Melinda

Didn’t feel great today but grateful my body showed up and moved.

2hour trail run! Weather was perfect today.

W4/D6- Long Run

Kelly Phillips-Henry

W4/D7- Rest Day

Rode my bike to and from Pilates class so that was my workout, really enjoyed the bike ride!

Ankles are bothering me so I did the bike today.

W5/D1- Cardio+ Mobility Routine

Pretty amazed that running after the hills felt stronger than the first 15 minutes!

Hard workout but great! Feeling strong.💪

That was great! I switched my days up this week, so I did this one on day one.

W5/D2- Hill Repeats +Core

Nice and easy today. Walked some of the hills.

30 minutes on treadmill during lunch break

Did 30 min elliptical instead of running. I have my son sick at home and I couldn’t go for a run.

Lily

W5/D3- Recovery Run+ Mobility

First time attempting a trail today, felt hard but good!

Felt super strong on the run. Loved the resistance band exercises!

Rozanne

W5/D4- Aerobic Run+ Resistance Bands

Amanda

Sara

W5/D5- X-Train or Rest

1.5 hour run yesterday and 1.5 hour run today. Yesterday was straight running at a faster pace than I’ve been doing for steady state and felt good. Today trialed run 10 walk two and felt very strong and got in a little more distance than yesterday. Had to adapt the program because #momlife

2:35 hr. long treadmill run with varying inclines 1% - 5%.

Jana

Divided into two runs due to time. But got 2:20hrs done🔥

W5/D6- Long Run Day!

Mobility, stretch and some PT work today. Feeling remarkably good considering the two hour trail run yesterday. Looking forward to a new week!

Julie

Walked for an hour today..:super easy.  Legs feel good after yesterday but hips definitely sore.  My left toes felt better after kicking that dang rock yesterday!  Rest is in the menu for the rest of the day.

W5/D7- Recovery Day

50 minute run today. Was nice to pause to stretch after the first 10 minutes

Body felt heavy today but pulled it along.

Not a good run today... a lot of lower leg pain😣

W6/D1- Recovery Run + Mobility

Started by thinking …. No way .. but took it one step, one hill at a time and then enjoyed the run after

Have done this training plan several times now and this workout is one of my favorites. I love the challenge of hills!

🔥🔥🔥 bit shorter than supposed to, but still tough!

W6/D2- Hill Repeats

2 mile hilly walk....still babying shin splints

10 minutes under aerobic heart rate running, then dumbbell total body strength 💪🏻

Valerie

W6/D3- Recovery Run or X-Train

Extra rest day still nursing the lower leg pain....stretching and mobility helping

W13/D3- Hilly Run

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