hill training


Trigirl’s HITT Training – High Intensity Run Session

This HITT run session will help build strength and increase your aerobic and anaerobic thresholds in very little time. If it feels tough – good! The results are worth it and you can do it!!

Getting Started

If you’re new to Trigirl’s weekly HITT training, see our previous post for more information on HITT, how it works and how to approach the sessions. Though high-intensity training has been proven safe, if you are starting a new exercise plan (whether traditional triathlon training or HITT), it’s always a good idea to speak with your doctor.

Your HITT Session for the Week

For this high intensity run session, you will need a hill that will take you just less than 60 seconds to run up to complete this session. It should be a real hill, but not so steep that you can’t run it with good form.

Warm-up for 10 minutes:
– 8 minutes of gentle jogging
– 2 minutes or more of dynamic stretching to loosen joints and prepare them for the session

HITT the Hills! (See what we did there?)

Run up the hill at a 9 out of 10 effort for 60 seconds. Ideally, you will just crest the hill and have about 10 seconds on the flat at the top to practice running hard out of an uphill.
Jog or walk to recover down the hill, then immediately run back up.
Start with 3-4 hill repeats, ultimately building to 8-10.

Cool down with an easy run on the flat and with static stretches to ward off muscle soreness.

Happy HITT training!