Hill Drill Circuit 3 x Bounds, Skips and Run-Ups
Three sets of uphill bounding, high skips and quick run-ups on a short hill, a plyometric session for stiffer, more elastic legs and better form.
- Duration
- 44 min
- Distance
- 7.8 kmestimated
- Effort
- 42
- Level
- Intermediate
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min, mobility | 15 min | 68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalAnaerobic Bound uphill, long springy strides | 20 s | 92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk down | 1 min | 55-68% HRmax60-72% FTP |
| 2.3 | IntervalAnaerobic High skips uphill, drive knee and arm | 20 s | 92-100% HRmax113-130% FTP |
| 2.4 | RecoveryRecovery Walk down | 1 min | 55-68% HRmax60-72% FTP |
| 2.5 | IntervalVO2max Quick run-up, light feet | 30 s | 92-98% HRmax104-112% FTP |
| 2.6 | RecoveryRecovery Jog down, rest 3 min | 3 min | 55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 55-68% HRmax60-72% FTP |
About this workout
Uphill drills combine running form work with plyometric loading. Bounding and skipping uphill train the legs to absorb and return force quickly, while the slope softens the landings compared with the same drills on the flat. The result is stiffer, more elastic legs and a more efficient push-off.
Warm up for 15 minutes with some mobility exercises. On a short hill of about 4 to 6 percent, bound uphill for 20 seconds with long, springy strides and walk back down. Then skip uphill for 20 seconds, driving the knee and arm high, and walk down. Finish the set with a quick 30 second run-up on light feet, then jog down and rest for three minutes in total. Repeat three times and cool down for ten minutes.
This suits intermediate and advanced runners in the base phase, once or twice a week. Stop each drill as soon as the ground contacts become heavy or sloppy.
Tips
- Keep ground contacts short and springy on every drill.
- Walk down slowly, the next drill needs fresh legs.
- Do the circuit before any harder running that day, not after.
Good for5k10kGeneral fitness
Season phaseBase