W5/D2- Hill Repeats +Core

Welcome to your first hill workout. YES, you can do this on a treadmill. If outside, find a hill that allows for continuous running uphill for AT LEAST 60 seconds. Aim for an incline between 6%-10% incline is ideal. You can set your treadmill to this range as well. Because the repeats will last 60 seconds each, it's important to not go out too fast for the first few reps, so use the first one or two to get a feel for them. The Workout: Do the Dynamic Warm-up to make sure your legs are warm and ready. Begin your run on a flat section and stay in your aerobic heart rate. Run for 15 minutes then pause at the bottom of your hill. Intensity of Hill Repeat- You will be pushing up the hill at about a 7.5-8.0 (RPE) with 10 being your all out max effort. After you complete the first repeat, jog gently back downhill or walk back to start. Allow your heavy breathing to relax and then begin again. Beginner- 45 Minute Hill Workout with 5x60 second repeats. Run easy for the first 15 minutes, then begin the first repeat (feel free to just let your watch run and start at the top of each minute) Once finished with the repeats, continue running on flat terrain at your aerobic pace for remainder of run. Do core routine when done. Intermediate- 60 minutes w/8x60 seconds. Use the first 15 minutes to run on flat terrain then begin the repeats. Do core when done. Advanced- 80 minutes w/10x60 seconds. Run aerobically for for first 20 minutes then begin repeats. Core workout.