Hill Workout
4/4/10
This workout, although designed with runners in mind will help all athletes develp strength, power and lactic acid tolerance. For runners, this should be done early in your training/race season. Although hill running should be an essential part of your training you want to avoid it late in the season since it is a low turnover workout. For all other individuals this workout will help you develop power specifically in your quadricep and calf muscles. As a result, this workout is good for all sports. The recoveries in the workout are just a "shag" ("runners never jog, joggers never run" my track coach taught me that) back to your start point. As a result you should start to build up lactic acid towards the end of the workout. This will help teach your body to work while in an anaerobic state, and also help your body learn how to recover from such a state. For this workout a quarter mile hill of a descent grade (greater than 5%) is ideal.
10 Min-Warmup Run- Get a good sweat going.
30 Sec Sprint, Shag Recovery
1 Min Sprint, Shag Recovery
1 Min 30 Sec Sprint, Shag Recovery
2 Min Sprint, Shag Recovery
1 Min 30 Sec Sprint, Shag Recovery
1 Min Sprint, Shag Recovery
30 Sec Sprint, Shag Recovery
Repeat Once
10 Min Cool Down
Make sure you stretch well after this workout. As a result of all the knee drive required to run hill it is like you will have tight hip flexors. Also, be sure to stretch your calves well since running hills requires you to stay on your toes, something you may not be accustomed to doing. If have any questions feel free to contact me.
