November 15 2017
Study this 8-week plan to learn how incorporating hill workouts into your training can make you a stronger and faster runner.
Two days per week, you will focus on strength. Use a full-body program to boost your metabolism. Make the workout short and intense—under an hour is key and keep your rest periods brief. Remember, to get your body to change, you have to perform exercise that it is not used to. Push yourself to lift heavier weights and do more every time.
Sample Strength Workout
Grab some dumbbells. Repeat the circuit 2 to 4 times, completing every exercise before resting for 1 to 3 minutes in between sets. After 4 weeks make sure to increase the weight and/or reps to keep your body changing.
Stand tall with your feet shoulder-width apart and hold a dumbbell with both hands in front of your body at chest height. Squat until your thighs are parallel to the floor, then return to the starting position and repeat. Keep your knees tracking over your toes and your heels on the ground the entire time. Complete 8 to 10 reps.
Grab two dumbbells. Bend forward until your torso is parallel to the floor, with your back straight and arms hanging down. Pull your shoulder blades back, bending your elbows to row the dumbbells up to your sides. Pause, then return to the starting position. Complete 8 to 10 reps.
Stand tall with your feet hip-width apart and hold a dumbbell in each hand. Keeping your core tight, shift your weight to one foot and step backward with the opposite foot, dropping the back knee into a lunge position. Drive back up through the front heel and return to the start position. Complete 8 to 10 reps on each side.
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at your shoulders. Bend your legs as if to jump and use that power to drive the weights up overhead, landing in a locked-out position with straight arms and core engaged. Lower the weights carefully. Complete 8 to 10 reps.
Holding two dumbbells, shift your weight to balance on one leg. Bend at the hips as the weight lowers along the front of your legs, feeling a stretch in your hamstrings and hips. Only go as low as you can maintain a neutral spine. Return to the start position. Complete 8 to 10 reps.
The purpose of this workout is to push yourself at an intensity you cannot maintain for longer than a minute or two. This can be done by doing sprints on fl at ground or running hill repeats. If you use a heart-rate monitor, you should reach 85 percent of max or more during the interval. Allow your heart rate to fully recover before performing your next interval. If you don’t have a heart-rate monitor, judge your intensity by how hard you are breathing.
Sample Interval Workout
Warm up for 5 to 10 minutes. Sprint as hard as you can for 30 seconds. Recover by walking or jogging for 30 seconds. Repeat 5 to 10 rounds. Cool down for 5 to 10 minutes.