Hill training for distance runners
Hill workouts emerge as a remarkably versatile training option for distance runners, offering a substantial return on time investment, regardless of your goal race length.
Whether integrated into base training or just before a key race, hill sessions provide a multitude of advantages, including endurance building, speed development and enhanced VO2 Max.
Benefits of Hill Training for Distance Runners
#1 – Running Uphill Builds Strength and Reduces Injury Risk
Running uphill serves as specialised strength training for runners, promoting increased strength without relying on gym equipment... but you should obviously still lift weights! This approach significantly lowers the risk of repetitive stress injuries.
Furthermore, uphill repetitions are gentler on joints compared to similar efforts on flat terrain, minimising impact forces on the legs.
#2 – Hill Climbs Enhance Endurance
Using gravity as a training tool proves beneficial for building aerobic strength and endurance. Despite the perception of hill workouts as intense sessions, they can be performed with lower intensity for endurance gains.
Related: Your Key to Unlocking Endurance Greatness
Long hill repetitions at a tempo or lactate threshold effort during base training mimic the effects of a traditional tempo run. Another effective approach is a steady hill climb at the end of a run, maintaining the same effort for beginners or incorporating marathon, half-marathon, or tempo pace for more advanced runners.
#3 – Uphill Running Develops Speed
Running against gravity forces the development of speed, leading to increased flat-ground speed. Hill sprints, lasting 8–10 seconds with maximum effort up the steepest hill available, build power and economical form.
Short hill repetitions lasting 45–90 seconds at 3k–5k effort contribute to enhanced VO2 Max. Both types of workouts significantly impact speed, with hill sprints focusing on top-end speed and short reps bolstering mid-distance staying power.
Final thoughts
Hill workouts accommodate runners of all levels, regardless of experience or ability. Find some friends, pick the distance, run hard and have some fun!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
Hill workouts emerge as a remarkably versatile training option for distance runners, offering a substantial return on time investment, regardless of your goal race length.
Whether integrated into base training or just before a key race, hill sessions provide a multitude of advantages, including endurance building, speed development and enhanced VO2 Max.
Benefits of Hill Training for Distance Runners
#1 – Running Uphill Builds Strength and Reduces Injury Risk
Running uphill serves as specialised strength training for runners, promoting increased strength without relying on gym equipment... but you should obviously still lift weights! This approach significantly lowers the risk of repetitive stress injuries.
Furthermore, uphill repetitions are gentler on joints compared to similar efforts on flat terrain, minimising impact forces on the legs.
#2 – Hill Climbs Enhance Endurance
Using gravity as a training tool proves beneficial for building aerobic strength and endurance. Despite the perception of hill workouts as intense sessions, they can be performed with lower intensity for endurance gains.
Related: Your Key to Unlocking Endurance Greatness
Long hill repetitions at a tempo or lactate threshold effort during base training mimic the effects of a traditional tempo run. Another effective approach is a steady hill climb at the end of a run, maintaining the same effort for beginners or incorporating marathon, half-marathon, or tempo pace for more advanced runners.
#3 – Uphill Running Develops Speed
Running against gravity forces the development of speed, leading to increased flat-ground speed. Hill sprints, lasting 8–10 seconds with maximum effort up the steepest hill available, build power and economical form.
Short hill repetitions lasting 45–90 seconds at 3k–5k effort contribute to enhanced VO2 Max. Both types of workouts significantly impact speed, with hill sprints focusing on top-end speed and short reps bolstering mid-distance staying power.
Final thoughts
Hill workouts accommodate runners of all levels, regardless of experience or ability. Find some friends, pick the distance, run hard and have some fun!
Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
Hill workouts emerge as a remarkably versatile training option for distance runners, offering a substantial return on time investment, regardless of your goal race length.
Whether integrated into base training or just before a key race, hill sessions provide a multitude of advantages, including endurance building, speed development and enhanced VO2 Max.
Benefits of Hill Training for Distance Runners
#1 – Running Uphill Builds Strength and Reduces Injury Risk
Running uphill serves as specialised strength training for runners, promoting increased strength without relying on gym equipment... but you should obviously still lift weights! This approach significantly lowers the risk of repetitive stress injuries.
Furthermore, uphill repetitions are gentler on joints compared to similar efforts on flat terrain, minimising impact forces on the legs.
#2 – Hill Climbs Enhance Endurance
Using gravity as a training tool proves beneficial for building aerobic strength and endurance. Despite the perception of hill workouts as intense sessions, they can be performed with lower intensity for endurance gains.
Related: Your Key to Unlocking Endurance Greatness
Long hill repetitions at a tempo or lactate threshold effort during base training mimic the effects of a traditional tempo run. Another effective approach is a steady hill climb at the end of a run, maintaining the same effort for beginners or incorporating marathon, half-marathon, or tempo pace for more advanced runners.
#3 – Uphill Running Develops Speed
Running against gravity forces the development of speed, leading to increased flat-ground speed. Hill sprints, lasting 8–10 seconds with maximum effort up the steepest hill available, build power and economical form.
Short hill repetitions lasting 45–90 seconds at 3k–5k effort contribute to enhanced VO2 Max. Both types of workouts significantly impact speed, with hill sprints focusing on top-end speed and short reps bolstering mid-distance staying power.
Final thoughts
Hill workouts accommodate runners of all levels, regardless of experience or ability. Find some friends, pick the distance, run hard and have some fun!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Hill workouts emerge as a remarkably versatile training option for distance runners, offering a substantial return on time investment, regardless of your goal race length.
Whether integrated into base training or just before a key race, hill sessions provide a multitude of advantages, including endurance building, speed development and enhanced VO2 Max.
Benefits of Hill Training for Distance Runners
#1 – Running Uphill Builds Strength and Reduces Injury Risk
Running uphill serves as specialised strength training for runners, promoting increased strength without relying on gym equipment... but you should obviously still lift weights! This approach significantly lowers the risk of repetitive stress injuries.
Furthermore, uphill repetitions are gentler on joints compared to similar efforts on flat terrain, minimising impact forces on the legs.
#2 – Hill Climbs Enhance Endurance
Using gravity as a training tool proves beneficial for building aerobic strength and endurance. Despite the perception of hill workouts as intense sessions, they can be performed with lower intensity for endurance gains.
Related: Your Key to Unlocking Endurance Greatness
Long hill repetitions at a tempo or lactate threshold effort during base training mimic the effects of a traditional tempo run. Another effective approach is a steady hill climb at the end of a run, maintaining the same effort for beginners or incorporating marathon, half-marathon, or tempo pace for more advanced runners.
#3 – Uphill Running Develops Speed
Running against gravity forces the development of speed, leading to increased flat-ground speed. Hill sprints, lasting 8–10 seconds with maximum effort up the steepest hill available, build power and economical form.
Short hill repetitions lasting 45–90 seconds at 3k–5k effort contribute to enhanced VO2 Max. Both types of workouts significantly impact speed, with hill sprints focusing on top-end speed and short reps bolstering mid-distance staying power.
Final thoughts
Hill workouts accommodate runners of all levels, regardless of experience or ability. Find some friends, pick the distance, run hard and have some fun!
Hill workouts emerge as a remarkably versatile training option for distance runners, offering a substantial return on time investment, regardless of your goal race length.
Whether integrated into base training or just before a key race, hill sessions provide a multitude of advantages, including endurance building, speed development and enhanced VO2 Max.
Benefits of Hill Training for Distance Runners
#1 – Running Uphill Builds Strength and Reduces Injury Risk
Running uphill serves as specialised strength training for runners, promoting increased strength without relying on gym equipment... but you should obviously still lift weights! This approach significantly lowers the risk of repetitive stress injuries.
Furthermore, uphill repetitions are gentler on joints compared to similar efforts on flat terrain, minimising impact forces on the legs.
#2 – Hill Climbs Enhance Endurance
Using gravity as a training tool proves beneficial for building aerobic strength and endurance. Despite the perception of hill workouts as intense sessions, they can be performed with lower intensity for endurance gains.
Related: Your Key to Unlocking Endurance Greatness
Long hill repetitions at a tempo or lactate threshold effort during base training mimic the effects of a traditional tempo run. Another effective approach is a steady hill climb at the end of a run, maintaining the same effort for beginners or incorporating marathon, half-marathon, or tempo pace for more advanced runners.
#3 – Uphill Running Develops Speed
Running against gravity forces the development of speed, leading to increased flat-ground speed. Hill sprints, lasting 8–10 seconds with maximum effort up the steepest hill available, build power and economical form.
Short hill repetitions lasting 45–90 seconds at 3k–5k effort contribute to enhanced VO2 Max. Both types of workouts significantly impact speed, with hill sprints focusing on top-end speed and short reps bolstering mid-distance staying power.
Final thoughts
Hill workouts accommodate runners of all levels, regardless of experience or ability. Find some friends, pick the distance, run hard and have some fun!