With less racing opportunities in the winter, it’s time to for you to climb in a different direction. Hills are the perfect way to break up your low-intensity long runs, and will quickly help you develop power and speed while improving your endurance and turnover. Try these spicy workouts on any nearby hill to heat up your winter base training.
Circuit workout
Warmup
- 15 minutes easy
- Drills and 4x100m strides on flat surface
Workout
- Five sets of (60-second hill, 45 second-hill, 30-second hill, 15-second hill), jogging down the hill between reps
- Three minutes rest between sets
Cooldown
Reverse ladder
Warmup
- 15 minutes easy
- Drills and 4x100m strides on flat surface
Workout
- Five x 60-second hill–jogging down the hill between reps
- Three minutes rest
- Five x 40-second hill
- Three minutes rest
- Five x 20-second hill
Cooldown
Repeats
Warmup
- 15 minutes easy
- Drills and 4x100m strides on flat surface
WorkoutÂ
- Eight x 60-second hill–jogging down the hill between reps
- Five minutes rest
- Eight x 30-second hill
Cooldown
You’ll feel a lower body burn during your workout and will need to focus on your breathing. Aim to increase intensity for shorter intervals, but pull back the pace if you’re completely out of breath after each rep.
As you begin to master the hills, you can increase the intensity of the workout by finding a steeper incline or picking up the pace of the reps. Don’t forget to fuel with protein and carbs after your workout to facilitate a quick recovery–hills are taxing.
As the temperature continues to drop, make sure you bundle up before your workout so your muscles can properly warm up; it’s easy to drop layers mid-workout. As soon as your return home, take a warm shower or change into to warm, dry clothes to promote blood flow and prevent your muscles from feeling stiff.
