another mother runner

a virtual aid station
from the authors of Run Like a Mother and Train Like a Mother

 
 
 
 

Suicide Hill Repeats

“My favorite way to mix up hill training is to run it as a ‘suicide drill.’ Think soccer camp, mother runner style!”
Gia, another mother runner

Total time: 30ish minutes

—Warm up for 5-10 minutes.

—Start by finding a 1/4 mile hill.  Set 3 points on the hill equidistant and do the following:

—Run uphill to point 1; run slowly to start

—Run uphill to point 2; run slowly to start

—Run uphill to point 3; run slowly to start

—Run uphill to point 3; run slowly to start

—Run uphill to point 2; run slowly to start

—Run uphill to point 1; run slowly to start

—Cool down for 5-10 minutes.

p.s. Here’s the treadmill version:
Run uphill .07 miles @ 4.5%; run slowly .07 miles @ 0%
Run uphill .15 miles @ 4.5%’ run slowly .15 miles @ 0%
Run uphill .25 miles @4.5%; run slowly .25 miles @ 0%
Run uphill .25 miles @4.5%; run slowly .25 miles @ 0%
Run uphill .15 miles @ 4.5%; run slowly .15 miles @ 0%
Run uphill .07 miles @ 4.5%; run slowly .07 miles @ 0%

5 Responses to Suicide Hill Repeats

  1. Michelle says:

    Also “fun” to try: The above workout running backwards and sideways (with a shorter hill).

  2. molly says:

    Going to try the treadmill version today!! Hate hills!!

  3. I’m trying the treadmill version tonight. Thank you!!

    • It was not nearly as hard as I thought it would be on the treadmill!! My “nightmare hill”, a real outside hill that’s easily 65 degrees from flat, will likely be a different story.

  4. Mariajose says:

    Nice! Thanks for the treadmill version. I usually don’t do speed or hill workouts because I don’t run on a track and it’s hard to find good hills to run on in Miami, so it’s nice to have a treadmill version. Thanks again!

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