Attack The Hills

ATH “100 Hill Sprints” 10/6/19

This week is all power. For today’s workout following your warm-up find a steep hill or 10% or higher grade lasting at least 100m with a 100m run in and finish your warm up with an easy cruise up the hill and back down again. 

When you’re ready you can start;

3 Rounds of “100 Hill Sprints”

100m – Run in

100m – Hill Sprint

200m – Downhill jog back down to start

Repeat x10

400m Per Repeat

4km Total

ATH “Double Uphill” 3/6/19

Today we’re working on power endurance and the ability to keep working once your initial power wanes.

For today’s workout following your warm-up find a moderate hill of 5-8% grade lasting at least 400m with a 100m run in and finish your warm up with an easy cruise up the hill and back down again. Whilst you’re doing use your GPS to mark out 100m, 200m and 400m on the hill using ether landmarks or something easily identifiable to you (sticks/rocks etc).

When you’re ready you can start;

3 Rounds of “Double Uphill”

100m – Hill Sprint

100m – Downhill jog back down to start

200m – Hill Sprint

200m – Downhill jog back down to start

400m – Hill Sprint

400m – Downhill walk/jog back down to start

1.4km Per Round

3.6km Total

Notes

All workouts should be proceeded by a thorough warm-up involving several km of easy running and a build up in intensity
You can use the same hill as last weeks workout for consistency and compare 400 times.

ATH: Run for The Hills 27/5/19

Today we’re working on power endurance and the ability to keep working once your initial power wanes.

For today’s workout following your warm-up find a moderate hill of 5-8% grade lasting at least 400m with a 100m run in and finish your warm up with an easy cruise up the hill and back down again. Whilst you’re doing this use your GPS to mark out 100m and 400m on the hill using ether landmarks or something easily identifiable to you (sticks/rocks etc).

When you’re ready you can start;

“Run for the Hills”

Complete 4 x 15 Second sprints off 45 seconds rest
Complete 1 x 400m run for time
Recover for 5 minutes with an easy jog down the hill and back to start.

Repeat twice more and combine your 3x 400m times for your total time/score.

ATH – Hills in 3, 2, 1 – 20/05/19

For todays workout find a moderate hill of 5-8% grade that takes you approx 4-5 minutes to run up so you’ve got a bit of room to work.
Warm up with an easy run to the bottom of the hill to start.
You’ll be using distance covered for time to mark progress so get your landmarks, set your watch accordingly or mentally mark the distance before you start.

Hills in 3, 2, 1
3 minutes for distance uphill.
4 minutes – jog downhill to recover.
2 minutes for distance uphill.
3 minutes – jog downhill to recover.
1 minute for distance uphill.
2 minutes – jog downhill to recover.
REPEAT FROM START FOR 2 ROUNDS

TOTAL TIME: 30 Minutes.

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