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Weekly Workout: Tempo/Hill Combo

November 21, 2016 by Neely Spence Gracey

This week’s workout is a Tempo/Hill combo typically done in the first phase of workouts as a transition to longer tempo runs. Fatiguing the body on the tempo, calling upon quick twitch fibers to do the power work on the hill, and then repeating creates a nice bump in fitness. This is a great one to prep for hilly races too!

The Workout

  • 1-3 miles warm up easy
  • Drills/Strides
  • 2-4 miles tempo at marathon pace +20 seconds
  • 3 minutes jog to hill
  • 4-6 x 30 second hills on 90 second jog down recovery
  • 3 minutes jog
  • 2-4 miles tempo at marathon pace +20 seconds
  • 3 minutes jog to hill
  • 4-6 x 30 second hills on 90 seconds jog down recovery
  • 1-3 miles cool down easy
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Filed Under: Weekly Workouts

About Neely Spence Gracey

Neely Spence Gracey is a professional runner out of Boulder Colorado and was the top American women at the 2016 Boston Marathon. Neely offers coaching services at her website Neely Runs. Listen to Neely on Episode 9 of the Final Surge Podcast.

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Weekly Workout #3
Weekly Workout: Tempo Mile Repeats
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Weekly Workout #6

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