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Workouts

One Hour Workout: Quarter-Mile Hill Repeats

Use this quarter-mile hill repeats workout from coach Craig Paiement to build run strength year-round.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s run workout comes from Bloomington, Ind.-based triathlon coach and Kinesiology/Sports Psychology Ph.D., who specializes in developing juniors, U-23 ITU hopefuls and high-performance athletes through his coaching service EXO1. Paiement uses this session most in the early-season build-up, but it works as a strength builder year-round. For those training for an off-season race, this is a solid repeatable session to use for 6–8 weeks (adjust time as fitness increases). Paiement advises to focus on form and foot cadence on the downhill.

RELATED: Hill Repeats You’re Not Sick Of

Warm-up
Do a one-mile easy run and dynamic warm-up to a measured ¼-mile, moderate grade hill

Main Set
Run up 8x at 5K pace, returning back down at a 5K pace plus 20–25 seconds. There is no rest interval. (In other words, for a 20-minute 5K runner, the pace is 1:38 up and 2:00 down)

Cool-down
One mile easy

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