Whether you’ve picked one of the toughest run courses in triathlon or a race with a flat run, your training regimen should include regular hill workouts.
Love ’em or hate ’em, hills are your friend. Whether you’ve picked one of the toughest run courses in triathlon or a race with a flat run, you should include hill workouts in your training regimen. Why? Hill repeats are hard, and as the saying goes, the hard is what makes it great. Hill repeats are an excellent way to build strength, improve speed, and get some confidence – nothing gets a day started better than running a few hills before breakfast!
Warm-up
1 km easy run to a measured 250m, moderate graded hill.
Main Set
Run up 8x at 5K pace, returning back down at a 5K pace plus 20–25 seconds.
There is no rest interval.
(For example, a 20-minute 5K runner, the pace is 1:38 up and 2:00 down)
Cooldown
1 km easy
