Welcome to Workout Wednesdays! This column is a set of shorter blogs targeted specifically towards providing newer runners with a tangible place to start running beyond just going out to jog a few miles. I usually do these workouts on Wednesdays, but you can incorporate them into your schedule wherever it makes sense. I also recommend consuming some sort of nutrition before your workouts – my default is a cold glass of Chia Fresca. If you have a go-to workout that you run regularly and want to share with other readers, please reach out through our contact page to be featured in a future Workout Wednesday.
This workout is another great hill workout. It’s a bit longer and focused more on building endurance than traditional hill sprints, but can be implemented into any training plan. Don’t worry about pace on these elongated hill repeats, but rather try to keep to a 6-7 relative effort. It’s important that you don’t burn out on the first half of the incline, so start slower than you think you need to. Take the jogs down slow, but don’t walk or stop, it should be a fairly continuous five miles up and down. I usually leave a water bottle at the top to replenish myself between iterations.
The Workout:
1-2 mile warmup
5 x 1/2 mile incline (easy jog down in between efforts)
1-2 mile cooldown
Now that you’re finished, go down a delicious recovery drink and definitely do not forget to stretch!
Let us know how the workout went and how we can improve in the comments below. Was anything about the workout unclear? If you have a workout you want to share reach out via our contact page and don’t forget to follow the blog to get these delivered straight to your inbox.
If you enjoyed this workout, check out: Workout Wednesdays #4.