Warm-up:
Dynamic Stretches
5-minute walk 1% incline RPE 2-4
5-minute jog 1% incline RPE 3-5
Workout: Hill or Incline Repeats
Ten sets of 60-second uphill repeats at RPE 7-8 with 2 minutes recovery walk or jog
On the treadmill, both work and recovery are at the incline for the set.
If outside, go up for 60 seconds at RPE of 7-8 and then jog back down for 2 minutes.
Set 1-3 at 3%
1 minute at push pace
2 minutes recovery
Set 4-6 at 4%
1 minute at push pace
2 minutes recovery
Set 7-9 at 5%
1 minute at push pace
2 minutes recovery
Set 10 at 6%
1 minute at push pace
2 minutes recovery
Note: Focus on effort, not pace, when running these repeats. Set a mark on the first repeat and aim to match or better it for the rest of the workout. Also, pay attention to how you’re moving up the hill! Focus on maintaining good form from start to finish: upright posture.
Cool-down:
5-minute walk
Static Stretches (video attached)