Hill Reps 60-45-30

Hills

22 Points

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

SUMMARY 📝

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

FEEDBACK

Andy

Actually really enjoyed this one, despite the fact I nearly melted into a blob. Very hot and humid but did better than I expected on this. Felt 5x was a lot after the first set but a good balance of recovery really helped. Definitely happy with this one 👍

14/08/2025

Sarah

Weirdly kind of enjoyed this one even though hills aren’t my strong point. Very hot evening so tried not to blast up the hill and think about my form and feet. Managed to get to pretty much the same point on the hill even on the last lot of reps.

14/08/2025

Sue

I actually really enjoy this. Worked hard; how is a minute so long?? Got more distance than the last time I did this session so please with that.

12/08/2025

COACH SIMON NOTES 🍊

Hill Pyramids

28 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

180 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

10 Mins CD @ Easy Pace (RPE: 3)

10 x 3 Min Hill Reps

39 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

3 Mins Uphill @ Marathon Pace (RPE: 8)
Downhill recovery @ Easy Pace (RPE: 3)
x 10

10 Mins CD @ Easy Pace (RPE: 3)

20 x 30 Sec Hills

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20

10 Mins CD @ Easy Pace (RPE: 3)

8 x 2 Mins Hill Reps

29 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

2 Mins Uphill (RPE: 8)
3 Mins Downhill @ Easy Pace (RPE: 3)
x8

10 Mins CD @ Easy Pace (RPE: 3)

Continuous Hills

32 POINTS

10 Mins WU @ Easy Pace (RPE: 3)
40 Mins @ HM-Marathon Effort (RPE: 6)
10 Mins @ Easy Pace (RPE: 3)

Hill Reps 6 x 3 Mins

32 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

6 x 3 Mins Uphill (RPE: 8)
Downhill Recovery Jog (RPE: 3)

10 Mins CD @ Easy Pace (RPE: 3)

8 x Varied Hill Reps

10 Mins WU @ Easy Pace (RPE: 3)

2:15 uphill & 1:45 downhill (RPE: 7)
2 Mins Recovery
x 4

1:10 uphill & 0:50 downhill (RPE: 8)
60 Seconds Recovery
x 4

10 Mins CD @ Easy Pace (RPE: 3)