Run Find Your Happy Pace

finding my happy pace in running and life

Runfyhp Hill on the Mill Workout

on August 7, 2013

Disclaimer:  Runfyhp is not about being fast, it’s about being your own personal best.  This workout is to help me achieve that.  If you’re looking for advice on how to be a fast a$$ runner I am sure I can point you in the right direction…it’s just not here 🙂  

Also note that I am not a running coach or trainer, I adapted this from a workout I had found.  If you do try it do so at your own fitness level and at your own risk.  Cover my a$$ over, Enjoy!

I seriously need to get my boo-tox in running shape for the Rock n Roll relay labor day weekend.  Yea for me for not signing up for the half…good call.  This summer I have been doing Body Beast in an attempt to put on some muscle.  (Future post on that.)   I have been running but not more than about 6-10 miles a week. (yes that was week, not day)  Thank goodness I have been doing at least that.  However its time to get back on track so I don’t totally tank my relay.  I was also feeling frustrated over some personal issues so was looking to blow off some serious “sparkle”.  Hill = extra sparkle.

Side note: A nice hard rockin playlist doesn’t hurt for this workout.  Suggested playlist:  Disturbed – Stupified; Rihanna – Hard; Drowning Pool – Bodies; Nickelback – Animals, etc.

While going through some old workouts I found a sheet with a hill workout I used to do.  I was signed up to do a hilly half in CT this past May.  This was my best attempt to prepare for it.  Virginia Beach is well…pretty darn flat.  Due to the hubby’s unexpected deployment that race never happened but the workout is a good one.  (That’s if you like hills and sweat and pushing yourself a bit.)

Anyway I decided I really needed to up the ante so to speak so I decided to pull out this workout.  I am going to try to put it into my rotation once a week until the relay.  I cannot remember where I found it but I have adapted it to my own specs. because I’m cool like that.

Flirty-Cool-Smiley-face-with-sunglasses

Actually that isn’t true.  It’s because my top speed on a hill is NOT 6.5 as was on the original.

Here is my version and it uses speeds of 5.0 – 5.4 which is good for me on a hilly course.  Remember to warm up / cool down / and do a good post workout stretch.  Times and speeds can and should be adjusted (up or down) to your fitness level.   Walk breaks on an incline are not a bad thing in my opinion, if I have to take them I do so but keep the incline.  The workout is about 40 min and you should cover just about 3 miles of rolling hills.

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2 Responses to “Runfyhp Hill on the Mill Workout”

  1. Erica R.-A. says:

    I did this yesterday on the treadmill and it was so much easier than it looked! Thanks for posting and sharing this! 🙂

    For His Glory, Erica

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