Tempo/ Hill Combo
Most runners at some point have done a tempo run or hill workout before as they are common workouts. However, not many runners have done a tempo/hill combination workout. This is one of my favorite workouts as it is working on your endurance and muscle power (speed) at the same time. It is a short effective workout that gives you a lot of “bang for you buck”. This is an effective workout that can be used whether you are training for a 5k or an ultra marathon. There are many variations of this workout and I will share some examples below.
3 mile tempo @ 10k-Half marathon pace.
3 minute easy recovery jog
5 by one minute hill repeats with jog down rest. Run the uphill’s at a hard effort and focus on attacking the hill. Your legs should be struggling towards the end of this!
* If you are a beginner runner feel free to do a 10-15 minutes for the tempo run.
More Advanced option( tempo/hill/tempo)
2 mile tempo run @ 10k-HM pace
3 min easy jog
5 by one minute hill repeats with jog down
3 min easy jog
2 mile tempo( try to beat the first time).
Marathon Version of the Workout( longer hills).
4 miles @ Half marathon pace.
4-5 by 2 min hill repeats with jog down rest.
*Good midweek workout during marathon training.
So if you are looking for something new then give this workout a try. I promise you will get a lot of bang for your buck as you will be working on your endurance and muscle power all in the same workout!
*Also I am in the process of accepting new clients. If you are training for a 5k, 10k, HM, Marathon, Ultra, or Triathlon and want to take your training to the next level shoot me a message. My coaching is done through the finalsurge app( finalsurge.com) and I am in the process of setting up a facebook page as well. Sometimes just changing the type of training you are doing is enough to get you to achieve those goals! Thanks for reading and feel free to message me with any questions you may have.