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%