Hill Climbs
Incline-focused work over 8 weeks. Build leg strength and aerobic capacity by hiking and running at progressive inclines up to 12%, with longer climbs each week.
Hill walk pyramid
- Warm-up, 5 min
- Hill 4%, 3 min
- Flat, 2 min
- Hill 6%, 3 min
- Flat, 2 min
- Hill 8%, 3 min
- Flat, 2 min
- Hill 10%, 3 min
- Flat, 2 min
- Hill 12%, 3 min
- Cool-down, 5 min
Long hill
- Warm-up, 5 min
- Long climb, 20 min
- Cool-down, 5 min
Run/hill alternates
- Warm-up jog, 5 min
- Flat run, 3 min
- Hill 6%, 2 min
- Flat run, 3 min
- Hill 8%, 2 min
- Flat run, 3 min
- Hill 10%, 2 min
- Cool-down, 5 min
Hill pyramid 3 min (walk)
- Warm-up, 5 min
- Hill 4%, 3 min
- Flat, 2 min
- Hill 4%, 3 min
- Flat, 2 min
- Hill 4%, 3 min
- Flat, 2 min
- Hill 4%, 3 min
- Flat, 2 min
- Hill 4%, 3 min
- Cool-down, 5 min
Long hill 22 min at 8%
- Warm-up, 5 min
- Long climb, 22 min
- Cool-down, 5 min
Flat/hill ×3
- Warm-up jog, 5 min
- Flat run, 3 min
- Hill 6%, 2 min
- Flat run, 3 min
- Hill 6%, 2 min
- Flat run, 3 min
- Hill 6%, 2 min
- Cool-down, 5 min