Editor’s note: Posting this a day late, due to Internet service interruption at our house last night. It was rather nice. I’m also getting an error while attempting to upload a picture to go with this post, so I guess that’s not happening. It was just a picture of sheep on a hillside, so you’re not missing much.
After months of irresponsible ad hoc running, I have finally put myself on a running plan. This time, I’m following a 5K running plan from Runner’s World, which at one time (before publishers really started hurting, I suppose) was available free on their website. Now you have to pay $19.99 to get access to the plan. (If you want a copy, let me know and I’ll email it to you!)
Anyway, Wednesdays are hill workout days. Unfortunately, I have to do most of my running on the treadmill in the basement to save my knees, so no real hills for me. However, you can do hill running just as well on the treadmill (at least that’s what I like to tell myself).
Here is how I did it this morning:
- Fifteen minutes warmup, starting with walking and increasing speed to 5.5 mph
- Five intervals of 90 seconds running at 6.0 mph at 3.0 – 4.0 elevation (I increase the elevation for the last intervals) and walking/jogging for 90 seconds
- Fifteen minutes cool-down, getting back to walking the last few minutes
This came out to about 3.5 miles – not quite as many miles as I’d like to log on a hard running day, but I also didn’t follow the plan to the dot. The plan calls for 2 miles warmup and cool-down (I stayed in bed too long this morning!). That should put me around 5.5 miles, which is just right.
Hill running is a great workout which will make you sweat, get your heart rate up, and kill the monotony of straight running. Good luck!
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