Running

3 spicy hill workouts to heat up your winter training

With less racing opportunities in the winter, it’s time to for you to climb in a different direction. Hills are the perfect way to break up your low-intensity long runs, and will quickly help you develop power and speed while improving your endurance and turnover. Try these spicy workouts on any nearby hill to heat up your winter base training.

winter running

Circuit workout

Warmup

  • 15 minutes easy
  • Drills and 4x100m strides on flat surface

Workout

  • Five sets of (60-second hill, 45 second-hill, 30-second hill, 15-second hill), jogging down the hill between reps
  • Three minutes rest between sets

Cooldown

Hill trainingHill training

Reverse ladder

Warmup

  • 15 minutes easy
  • Drills and 4x100m strides on flat surface

Workout

  • Five x 60-second hill–jogging down the hill between reps
  • Three minutes rest
  • Five x 40-second hill
  • Three minutes rest
  • Five x 20-second hill

Cooldown

Professional athlete practicing sprints outdoor, he running on the road between hills in fog.

Repeats

Warmup

  • 15 minutes easy
  • Drills and 4x100m strides on flat surface

Workout 

  • Eight x 60-second hill–jogging down the hill between reps
  • Five minutes rest
  • Eight x 30-second hill

Cooldown

winter runnerwinter runner

You’ll feel a lower body burn during your workout and will need to focus on your breathing. Aim to increase intensity for shorter intervals, but pull back the pace if you’re completely out of breath after each rep.

As you begin to master the hills, you can increase the intensity of the workout by finding a steeper incline or picking up the pace of the reps. Don’t forget to fuel with protein and carbs after your workout to facilitate a quick recovery–hills are taxing.

As the temperature continues to drop, make sure you bundle up before your workout so your muscles can properly warm up; it’s easy to drop layers mid-workout. As soon as your return home, take a warm shower or change into to warm, dry clothes to promote blood flow and prevent your muscles from feeling stiff.




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