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Hill training for distance runners
Benefits in every terrain!
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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.
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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!
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
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
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
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: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
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!
One-Hour Workout: Revving Your Swim Engine
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