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Ramp Up Your Race Prep
Unbreakable Hill Intervals
By Jason Jaksetic
A hill is a useful piece of training equipment.
No matter how tough you think you are, elevation will push you to the breaking point. No one is immune. If you want to go full speed without having to run fast, a hill will supply you with everything you need.
High intensity intervals of maximal effort are a great way to benefit your cardiovascular and muscular systems, all while burning any surplus calories.
Jog/run 10-20 minutes. This doubles as your means of transport to the workout, and your warm up.
10 second hill climb (sprint)
30 seconds rest - x 3
20-second hill climb (very high intensity)
30 seconds rest - x 4
30-second hill climb (high intensity)
1 minute rest - x 2
(The 'rest' period consists of walking downhill.)
Jog home, then stretch.
Those in flatlands, you do these uphill intervals by dragging a tire with a rope. It will be great practice for your next Spartan Race.
Hill Running 101
The only way to beat the hill is to embrace it. Running on a flat surface, a runner only needs to produce energy for horizontal work. The extra energy needed to lift the body vertically against gravity accounts for this extra energy expenditure. Get more caloric burn for your time spent exercising by running hills.