A downhill workout, really??? YES! Today’s it’s all about the DOWN … well, at least until the bonus UP HILL part. This one is about overspeed training, while also offering a chance to focus on efficient downhill form.
- Pick a hill that isn’t too steep — gradual is OK. Warm up first (always!).
- Tabata DOWN HILL (8x20sec fast with 10sec rest breaks)
- 2min easy running
- Tabata UP HILL Speed Walking (8x20sec fast with 10sec rest breaks)
- For the downhill Tabata, bend your knees more than usual and focus on a very quick cadence. Visualize that you are pedaling a bicycle in smooth circles.
- Aim for smoothness, with a forefoot landing and a quick pull of your foot as soon as it contacts the ground. Stay relaxed in your shoulders, hands and jaw.
- Slow down after each interval by shifting your weight back and gradually scrubbing speed (vs. slamming your feet down as sudden, jolting brakes).
- For the UP HILL speed walking, go as fast as you can without running. This is great training for hilly courses, especially ultra marathons, where it’s often more efficient to walk quickly than to run.
- #hillseeker #hillwod to share your photos or experience!
Notes from Jeff’s test run of this Hill Workout: I did this one in Richterswil, Switzerland on a hilly street next to my home. I used a section of the road that started with a grade around 4% and reached 8% at the steepest (by interval 8). Temps were pleasant and it was sunny today. My primary focus on the downhill intervals was to visualize that I was on a bike, spinning fast and smooth. It worked very well for me.
Have a great hill workout!
— Coach Jeff
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