W8/D2- Long Hill Repeats + Strength

The Workout: RPE: 7/8 out of 10 You need: A hill/mountain you can run up for 6 minutes (treadmill is fine too!) If possible, choose a hill roughly (at least) 6-10% incline grade. Post run, you need a set of dumbbells for strength workout; which should be done shortly after the run; however if you need to do it later in the day this is fine too; but ideally, it's done after the run. Beginner: Easy running for 20 minutes; stop & do dynamic stretches as needed. After the 20 minutes, stop at bottom of the hill and do the following: *Run up the hill for 6 minutes, running at a steady effort with the intention of running every step(power hiking in between running is okay but do your best to keep running). Once done, jog easy back to start and begin next rep. You will do the following reps: 6 minutes 4 minutes 2 minutes 1 minute (FAST) Once you're done with your hill repeats, you will run easy for a final 10-15 minutes. Intermediate- Same as beginner workout except durations are longer: Warm-up for 25 minutes of easy running. After 25 minutes, pause at bottom of hill & do the following: 6 minutes steady effort to top at 7/10 RPE then jog back down to begin next rep; you will begin as soon as you get to the bottom. 5 minutes 3 minutes 1 minute (FAST) After hill repeats, run easy for 15-20 minutes. Advanced: Easy running for 25 minutes + hill repeats + Easy running for 25 minutes. Hill reps are as follows: 6 min 5 min 4 min 3 min 1 min (FAST)