Hill Workout ...What the Hill?

One way to improve your running speed is to increase your strength by incorporating hill workouts into your running routine.












Hill running strengthens your quadriceps muscles, and there is also less impact running up hill than running on the flat. You could add this workout, one day a week to your running routine, or once every three weeks for a more conservative approach.

Select a hill about a quarter-mile long.  Don't worry about the pitch or the exact distance.  Run up the hill.  When you reach the top, check your pulse for 10 seconds.  You want your pulse to be 26 or 27 (this equals 156 and 162 beats per minute). Keeping your hill running within this range, will give you a good strong aerobic effort.  This also gives you a guide to keep you from running the hill to hard or to easy.  Next turn and slowly jog back down the hill, repeating the up hill portion until finished.

Start your first hill workout by running 3x up hill, do this for 3 weeks.  Then do 4x  up hill for 3 weeks.  Repeat this series adding one more up hill run every 3 weeks until you complete 8x up hill.

Hope you have a hill of a good run!
Bart and Eve