Base Building - Hill Repeats
Tue Nov 11 2025
Base Building - Hill Repeats
Date: November 11, 2025
Time: 15:30 - 17:30
Location: Grand Rapids HS (meet at front doors)
Intensity: 6/10
Warm-Up (15-20 min)
- 10 min easy jog
- Dynamic stretching (leg swings, high knees, butt kicks)
- 5 min progressive run
Main Workout
Hill Workout
- 6 x 90 sec hill runs (80% effort)
- Jog down recovery between reps
- Focus on powerful arm drive and high knee lift
Strength Circuit (2 rounds)
- 20 squat jumps
- 30 sec plank
- 15 burpees
- 20 walking lunges (each leg)
- 30 Russian twists
- 1 min rest between rounds
Cool Down (10-15 min)
- 10 min easy jog
- Static stretching (15 min)
- Foam rolling
Notes
- First week of training! Focus on good form over speed
- Stay hydrated
- Bring layers for changing weather
Equipment Needed
- Water bottle
- Running shoes
- Appropriate training clothes for weather
Remember: Listen to your body. Quality training beats quantity every time.