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EPC Tips – Build Strength & Power Running Hill Repeats

Hill repeats are another classic endurance training protocol. Whether on the bike or run, going up hill brings many benefits to the endurance athlete, regardless if your race is hilly or flat. Hill repeats can be long and sustained or short and fast depending on your training objectives.

Use this RUNNING hill repeat session to build strength in the first half of the set (the 1:00 repeats) and to build power in the second half of the set (the 0:30 repeats). The FLAT intervals are intended to help you dial in the effort prior to the HILL repeats, as well as to feel the strength & power benefits after performing the hill repeats. Run out and back on the FLAT intervals at same effort (but greater speed) as on HILL intervals. Run at a fast pace that you can sustain throughout the longer intervals. Run the shorter intervals as fast as you can.

WARM-UP
5:00 Dynamic Warm-Up
5-15:00 easy run
4x [0:15 strides, 0:45 walk]
1:00 walk

MAIN SET
1x [1:00 FLAT fast run]
4-6x [1:00 UPHILL fast run, jog down recovery]
1x [1:00 FLAT fast run]
3:00 walk
1x [0:30 FLAT fast run]
4-6x [0:30 UPHILL fast run, walk down recovery]
1x [0:30 FLAT fast run]

WARM-DOWN
2:00 walk
5-10 easy run
3:00 walk

(45-75 minutes total workout time)

The XTERRA ‘Workouts of the Week’ are brought to you by XTERRA pro, Cody Waite. You can find this workout, and others like it for the swim, bike and run, by joining his XTERRA Group Coaching programs for 2014. Cody works with XTERRA athletes from first-timers to World Champions, through his company EPC Multisport. Don’t forget to follow EPC Multisport on Facebook.