Keys to Hill Workouts - Episode 126

Hill workouts can be a crucial way to increase your fitness and keep you healthy in the process. This episode focuses on the components of hill workouts to make this happen.   Hill/Strides Episode - https://themrrunningpainspodcast.podbean.com/e/incorporating-strides-in-your-training-episode-101/   Sisyphus Hill Session: Warmup jog 10-20+ minutes 4 x 10-20 second strides 2-3 sets of: :30 uphill @ 9 RPE or 90% Max HRT w/ 1:30 jog back to start of hill 1:00 uphill @ 9 RPE or 90% Max HRT w/ 2:00 jog back to start of hill 1:30 uphill @ 9 RPE or 90% Max HRT w/ 2:30 jog back to start of hill 2:00 uphill @ 9 RPE or 90% Max HRT w/ 3:00 jog back to start of hill 10-20 minute cool down   Experience Chart: Beginner – try rolling hills one session per week. Alternate flat one week with rolling hills the next Intermediate – try one uphill sessions per week. Alternate rolling hills one week with uphill the next Advanced – try one to two uphill sessions per week. That might be: One uphill session & one rolling hill session One uphill & one uphill/downhill session Two uphill sessions   Alternating Uphill/Downhill Workout Warmup jog 10-20+ minutes 4 x 10-20 second strides 4 x 7:00 @ 7-8 RPE or 80 - 85% Max HRT 1st Rep Uphill w/ 3:30 walk further uphill for recovery 2nd Rep downhill and recover 3:00 back to start (however that needs to happen) 3rd Rep Rep Uphill w/ 3:30 walk further uphill for recovery 4th Rep Downhill 10-20 minute cool down   MR Runningpains (Aaron's) information: If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/MRRunningpains My Socials, Channels, & Newsletter: https://www.facebook.com/MRRUNNINGPAINSEVENTS/ https://www.instagram.com/mrrunningpains/ https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw https://www.strava.com/athletes/18431982  To sign up for my Newsletter -https://www.mrrunningpains.com Email - [email protected] Thanks to all of you for listening! Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already! THANK YOU! Aaron Saft MR Runningpains Discounts: $10 Off Ultra Running Magazine Subscription - https://subscriber.ultrarunning.com/subscribe/ambassador?code=AM7A9D7 15% off KOGALLA - http://kogalla.com/?aff=runningpains - use code MR Runningpains 15% off XOSKIN - http://www.xoskin.us - use code MR Runningpains Xero Shoes -  https://xeroshoes.com/go/MRRunningpains