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20-Day Plank + Support Others Challenge
I’ve received a lot of requests lately to restart the monthly challenges I posted for years. I’m listening! So, how about joining me in this [...]
Coach Jeff Grant on Wellness Force Radio with Unique Running Tips
Unique running tips: training emotions: podcast interview
A coach’s discussion to benefit runners I have huge respect for Josh Trent‘s Wellness Force Radio. I was honored to be interviewed for this [...]
40 Hill Running Workouts
It’s DONE! I set out with a goal at the begining of 2015 to design, complete, document and share 40 different hill running workouts. I’m happy [...]
Hill Running Workout 40 #hillwod
HILLWOD 40 is a timeless time trial! This milestone run represents not only the last in my 40 Hill Running workouts series, but also the first of my Flow [...]
Hill Running Workout 39 #hillwod
HILLWOD 39 is for those times where the last thing you want to do is train on a hill, but you know you need it! This HILLWOD is named “”But I [...]
Hill Running Workout 38 #hillwod
HILLWOD 38 is for those times you want to train for hills, but don’t have them nearby! This HILLWOD is doable in flat terrain, indoors, even in a [...]
Hill Running Workout 37 #hillwod
HILLWOD 37 is all about training with a friend. So, grab a buddy and hit this one together! Instructions: Complete Sections 1 & 2, all up hill: Section [...]
Hill Running Workout 36 #hillwod
HILLWOD 36 is a play on the infamous Tabata procol of 8x20sec sprints with 10sec rest breaks. This is an ugly variation and a great opportunity to EMBRACE [...]
Hill Running Workout 35 #hillwod
HILLWOD 35 is designed to test you, to pit you against hills, weight and tires! Don’t let them win. Own them and own this hill workout!   [...]
Hill Running Workout 34 #hillwod
HILLWOD 34 includes up-hill skipping, both forwards and the slightly awkward backwards up-hill variant!   Instructions: Complete 6-8 rounds of the [...]
Hill Running Workout 33 #hillwod
HILLWOD 33 plays on THREE (as the Magic Number)!   Instructions: Complete 3 rounds of the following: Run 3 minutes hard up hill Rest 3 minutes; [...]
Hill Running Workout 32 #hillwod
HILLWOD 32 has a yoga theme to go along with the ever-present hill theme!   Instructions: Complete two yoga sessions of at least 15 minutes each, [...]
Hill Running Workout 31 #hillwod
HILLWOD 31 has a play theme … but don’t worry, you gotta earn it! Instructions: During a two-hour window, descend in a fun way as much distance [...]
Hill Running Workout 30 #hillwod
HILLWOD 30 is a 30 minute fartlek-style hill challenge. Instructions:   Warm-up and set a countdown timer for 30 minutes. The location that you start [...]
Hill Running Workout 29 #hillwod
HILLWOD 29 is simply a monster downhill run. Accumulate as much downhill running as possible in 1 hour. Instructions: Perhaps surprisingly, the UP hill [...]
Hill Running Workout 28 #hillwod
HILLWOD 28 is a one hill run — in the middle of a hard 10K.   Instructions: Run 10KM at tempo pace with a single hard hill or stair climb [...]
Hill Running Workout 27 #hillwod
HILLWOD 27 brings back the stairs. Grab a buddy for this one and get your competition mode on!   Instructions:   Complete 400-600 steps of stair [...]
Hill Running Workout 26 #hillwod
HILLWOD 26 is all about up-hill speed play — but it’s painful play!   Instructions: Fartlek Hill Sprints (go HARD!): Complete 15 fartlek [...]
Hill Running Workout 25 #hillwod
HILLWOD 25 is nuts .. but nuts is good, especially when it comes to hills and stairs!  It’s simply as many stairs as possible in one day.   [...]
Hill Running Workout 24 #hillwod
HILLWOD 24 is a drag. Grab your Rogue sled or something similar and an old tire if you have one and then hit this one hard!   Instructions: Complete [...]
Hill Running Workout 23 #hillwod
HILLWOD 23 is a 2-parter with equal doses of long burn and intense burn! Instructions: Complete a 10 minute hill climb at 80% of your top, full gas pace. [...]
Hill Running Workout 22 #hillwod
HILLWOD 22 is an exercise in OVER SPEED. It’s downhill sprint time for this one!   Instructions: Pick a hill that’s not too steep: 2-4% [...]
Hill Running Workout 21 #hillwod
HILLWOD 21 is all about storming the castle! This is a time trial effort, racing yourself from start to finish at max intensity.   Instructions: Pick [...]
Hill Running Workout 20 #hillwod
HILLWOD 20 offers a nature theme and a dose of functional training. The steeper the hill the better! Instructions: 9 minute AMRAP of 9 stone thrusters and [...]
Hill Running Workout 19 #hillwod
HILLWOD 19 brings us a healthy serving of UP-HILL Sled pushes and hill sprints! It’s a suckfest. Do it.   Instructions: Push a heavy sled 100 [...]
Hill Running Workout 18 #hillwod
You can go ahead and skip Hillwod 18 — as it’s all about the SKIP. Experience the suck/joy of uphill skipping with this one … and [...]
Hill Running Workout 17 #hillwod
The theme for Number 17 is ADVENTURE! This is an excellent travel workout, so pack it in your bags the next time you are exploring a new city. I designed [...]
Hill Running Workout 16 #hillwod
Hill workout 16 launches with a FLAT time trial effort 15-20min in duration. Then it’s a 12min loop of as many short hills, stairs you can complete. [...]
Hill Running Workout 15 #hillwod
Number 15 brings in an element of play. It’s a 15min AMRAP of as many short hills, stairs you can complete. This one is well suited for an outdoors [...]
Hill Running Workout 14 #hillwod
Lunges? You want lunges? Whether that’s a yes or no, you got ’em in number 14! This workout mixes up-hill walking lunges and fartlek hill [...]