This workout is all about that base. It’s a relatively straightforward session that combines a set of short (30-60”) hill repeats with a moderate dose of steady state running (think marathon-ish effort). It’s perfect for athletes early in a training block when they’re building volume and reintroducing intensity without getting too specific just yet. It’s not meant to be that hard. There are a number of ways you can manipulate this workout but I like to start with the hill repeats because the athlete is fresh and we can get more out of this element of it in terms of muscle fiber recruitment, improving power, and running with good form. The steady state afterward is purely aerobic—not too hard, but not that easy—and shouldn’t take that much out of you energetically or otherwise.
Hill workouts should be an essential part of any runner’s training repertoire. They provide a lot of benefits for a relatively steep price: speed, strength, fitness, focus, challenge, and confidence all wrapped into a tidy package of uphill repeats.
I came up with this workout for my Wednesday night track crew as a fun way to get in a high volume of quality work while also practicing how to be disciplined, stay focused, and go through a wide range of gears. This session works best in a group environment because it has a competitive element to it—you’re “eliminated” when you run slower than your previous interval; whoever can tally up the most reps “wins” the workout—but it can also be done alone.
I asked readers of the morning shakeout how running has helped improve their mental health, overcome challenges in their lives, and/or made a difference in their lives beyond its physical benefits. Throughout the month of May, I’ll be sharing those stories in a series of posts on themorningshakeout.com. It’s my hope that by compiling these stories and sharing them widely it will help someone who is struggling to feel less alone, start running, and/or seek out the help they need.
I asked readers of the morning shakeout how running has helped improve their mental health, overcome challenges in their lives, and/or made a difference in their lives beyond its physical benefits. Throughout the month of May, I’ll be sharing those stories in a series of posts on themorningshakeout.com. It’s my hope that by compiling these stories and sharing them widely it will help someone who is struggling to feel less alone, start running, and/or seek out the help they need.
At its core, coaching is a relationship between two people built upon a foundation of trust and communication. This should be the first place an aspiring coach invests his or her time and energy: understanding how to connect, learning how to listen and communicate, working to gain trust. The rest of their education, in whatever form it takes, is ongoing from there.
I asked readers of the morning shakeout how running has helped improve their mental health, overcome challenges in their lives, and/or made a difference in their lives beyond its physical benefits. Throughout the month of May, I’ll be sharing those stories in a series of posts on themorningshakeout.com. It’s my hope that by compiling these stories and sharing them widely it will help someone who is struggling to feel less alone, start running, and/or seek out the help they need.
I asked readers of the morning shakeout how running has helped improve their mental health, overcome challenges in their lives, and/or made a difference in their lives beyond its physical benefits. Throughout the month of May, which is Mental Health Awareness Month, I’ll be sharing those stories in a series of posts on this website. It’s my hope that by compiling these stories and sharing them widely it will help someone who is struggling to feel less alone, start running, and/or seek out the help they need.
I love ladder sessions. It's a great feeling mentally when you start coming back down the ladder and know the longest intervals are behind you. This workout is not that and that's exactly the point.
