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Going Beyond
the Frame

Run Strong

Week 6

Hills Are Your Best Friend

"Hills are speedwork in disguise.'"

Frank Shorter, Olympic long distance runner

The Weekly Preamble

Notes, techniques and quick tips to help you feel your best and get the most out of your runs each week. Read this section before you get started with your weekly workouts.

Coach's Notes

  • Hills help you build confidence in your fitness and you will always be stronger for the effort.

Quick Tips

  • Tackling hills improves your turnover, strength, posture and efficiency  

  • Think "acceleration" and quick steps on the uphill 

  • Be careful on the downhill! They're much harder on your body


Detailed Advice

Get more out of your runs this week with additional techniques and tips.

Training Schedule

Week 6

  • Total time: 50-65 minutes



    • Find a hill with an incline of approx. 25 degrees

    • 1 min Brisk Run uphill + 2 min recovery walk/run back downhill

    • Do this 6 times if you're prepping for 5K or 10 times if you're prepping for 10k.

    • On the same hill, do 30 second BR uphill and slow RWR back down.

    • 6 times for 5K runners, 10 times for 10K runners.


  • Total time: 30-40 minutes



    • Run 20-30 minutes steady and comfortable.

    • OR alternate "10-and-1s" 2 or 3 times as you feel. 


  • Total time: 50-70 minutes



    • Run 40-60 minutes steady and comfortable.

    • OR alternate "10-and-1s" 4-6 times as you feel.


Enjoy your hill session. You are ready for it!

Smiles and have a great week!

Coach Lynn

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