Hill Repeats

Longer warm-up before hard efforts — your engine needs to be fully online before the first hard rep.

Leg swings, walking lunges, high knees, butt kicks, A-skips, carioca.

Build to ~90% over 20 s, float the last few steps, walk back to full recovery. Primes your legs for fast running.

Run uphill at a strong, controlled effort (5K effort or a touch harder) — drive the knees, pump the arms, stay tall. Hills build power and stride economy with far less impact than flat speedwork ('speedwork in disguise').

💡 Recovery: walk or jog back down to full recovery between reps. Strong, controlled climbs — walk or jog down to full recovery.

Find a moderate grade (~4–6%) that takes the prescribed time to climb. Effort matters more than pace — don't chase watch numbers uphill.

Set 4–6% incline at a hard but repeatable speed; step onto the side rails or drop to a walk between reps to recover.

Bring the heart rate down gradually before you stop.

Hands on wall, back leg straight, heel down. Then bend the knee slightly to hit the lower calf (soleus).

Heel on a low step, hips back, flat back, hinge forward until you feel the stretch.

Half-kneeling, tuck the pelvis and press hips forward. Huge for runners who sit all day.

Standing, pull heel to glute, knees together, stand tall.

Seated or lying, ankle over opposite knee, gently pull the thigh in.