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The Gut Buster
This hill workout can be customized to your own training preferences (length, route, terrain, etc.). All you need is a predetermined set of trails and/or roads, and relatively steep hills (if you have them nearby).
I typically keep the length short -- several miles at most -- and plan my route to go up and down the hills at certain intervals. For example:
1. Start with first steep hill
2. Run a mile over flat terrain
3. Second big hill
4. Run another mile over flat terrain
5. Third hill
6. More flat terrain
7. Last big hill -- push it 100%
Then I turn back and do the course in reverse.
It's not meant to be a major endurance builder but I still think it helps. The real point of the workout is to combine a little bit of endurance work with speed and strength.
I named it the Gut Buster because that's exactly what it feels like by the time I hit the third or fourth hill. This is good for orienteers who compete on hilly or mountainous courses.
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added on 2010-04-03 13:32:52.0 by amuniz09