1. Hill Sprints: Warm up 10-15 min with 4-6 x :20 sec strides integrated in, then right into workout performing each “sprint” @5k effort and 5-6% incline
:30 sec up- 1 min recovery @ 1%
:45 sec up – 1 min recovery @ 1%
1 min up – :90 sec recovery @ 1%
:90 sec up – 2 min recovery
Repeat 2-3 sets. Cool down 5-10 min jog/walk.
2. Tempo Hill Pyramid: Warm up 5-10 min easy jog then right into workout, each effort performed at Tempo Pace (pace that is HARD for 10 miles, or slightly slower then 10k effort) with 2 min easy jog recovery after EACH. ** Beginners can cut the mileage by just completing the pyramid down.
1 mile @ 2%
¾ mile @ 3 %
½ mile @ 4 %
¼ mile @ 5 %
½ Mile @ 3 %
¾ mile @ 3%
1 mile @ 2 %
3. Keep it Simple Hills: Warm up 10 min with 4-6 x :20 sec striders
Complete 6-10 reps of :90 sec sprints @ 4% incline- 2 min recovery @ 1%
2 @ 10k effort /2 @ 5k effort
4. Tempo- Fast Intervals: Warmup 5 min easy running, right into workout.
5 min Tempo – 3 min recovery easy pace
4 min Tempo into 1 min FAST – 3 min recovery
3 min Tempo into 2 min FAST – 3 min recovery
2 min Tempo into 3 min FAST – 3 min recovery
5 min best effort – 5-10 min recovery /cool down
*advanced, or those training for longer distances may perform this 2-3x through
5. Speed Pyramid: Warm up 10 min as needed, right into workout
4 min @ Tempo pace (slightly slower then 10k)- 2 min recovery
2x 2 min @ 10k pace – 1:30 recovery
2 x 1 min @ 5k pace – 1 min recovery
4 min @ Tempo pace – 2 min recovery
2x 2 min @ 5k pace – 1:30 recovery
4x 1 min @ FAST – 2 min recovery after each
Cool down 5-10 min