There may not be a perfect workout, but this pyramid hill session comes close. Whether your goals are distance or speed-oriented, this workout will elevate your training.
Utah-based running coach and ultrarunning champ Rhandi Orme says running hills will help you smash any goal. “Hills done consistently through multiple training cycles will change you as a runner,” she says. She prescribes these leg-scorching hill repeats for athletes aiming for anything from a BQ to a 5K PB.
If you’re new to running or hill training, start with fewer repeats, add more recovery time or tackle a gentler hill. “Focus on form and consistency—start small and build from there,” advises Orme.
For this workout, aim for a tempo effort, finding a pace that challenges but isn’t all-out. Choose your hill’s grade based on your experience; Orme recommends a four to eight per cent incline.
Hill pyramid session
Warm up with 15-20 minutes of easy running.
Run 5 x 30 seconds uphill, jogging down the hill between each interval to recover. Orme suggests allowing your heart to return to baseline, or close to it.
Run 4 x 60 seconds, recovery as above.
Run 3 x 90 seconds (if you’re a beginner runner, you could finish your workout here).
Run 2 x 2 minutes, recovery as above.
Run 1 x 3 minutes, recovery as above.
Cool down with a 10-20 minute easy run.
Make sure to follow a challenging workout like this one with a recovery day or a day of very easy running, and hydrate well before, during and after your training session.
