Long Hill Repeats 5 x 3 min
Five 3 minute climbs at threshold to 10k effort with a long jog down, a strength endurance session for advanced runners preparing for hilly races.
- Duration
- 1 h
- Distance
- 11 kmestimated
- Effort
- 65
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min, add strides | 15 min | 68-78% HRmax72-82% FTP |
| 5 ×Repeat these steps | |||
| 2.1 | IntervalThreshold 3 min up, 4-6% hill, strong | 3 min | 88-92% HRmax95-101% FTP |
| 2.2 | RecoveryRecovery Jog down, 4 min | 4 min | 55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 55-68% HRmax60-72% FTP |
About this workout
Three minute climbs move hill training toward sustained effort. The heart rate rises to threshold and above, the legs carry the load for longer, and good form becomes harder to keep. This builds the strength endurance needed for hilly road races, cross country and mountain trail events.
Warm up for 15 minutes with a few strides. On a long hill of 4 to 6 percent, run up for three minutes at a strong effort between threshold and 10k effort. Jog back down in about four minutes. Repeat five times and cool down for ten minutes. Start each rep under control, because the hill gets harder in the second half, and finish each one with the same rhythm you started with.
This suits advanced runners in the base and build phases. If no hill near you is long enough, use a treadmill at 5 percent incline instead.
Tips
- Mark where the first rep ends and aim to pass that point on the last.
- Run tall from the hips when the legs start to tire.
- Jog down slowly to protect your quads.
Good for10kHalf marathonTrail
Season phaseBaseBuild