View Workout (Debra Hancock)

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Time based hills

March 4, 2019 (Morning)

Exercise Type: Run

Comments:
Woukd like this to be done Tuesday and no later.
Change of speed hill workout

Want to get some more hill work in for St. Paddy’s.

If you can find a hill that’s about a quarter mike in length that would be great. It does not have to be steep but any incline at all is better than none.

Warm up 10 min easy run wherever

Run up hill 30 seconds easy
30 seconds moderate and faster
And then 30 seconds pretty hard.

So you are really changing speeds and trying to get to a point where you can go top end the last 30 seconds.

Recover at least 90 seconds by going down hill easy jog.

5 sets of this woukd be more than enough as it is not an easy task to change speeds but is very good for aerobic capacity.

Think about high knees, staying tall and arms vertical.

St. Paddy’s has a hill about s half mile in length so this will be great for that.

Cooldown 10 to 20 min. Easy and as you feel!

This is all about effort. Don’t be afraid to push it!!