Weekly Workout: Tempo/Hill Combo

Professional runner and coach Neely Spence Gracey shares a Tempo/Hill combination workout.

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

Share this post