Run 5 Miles Over Hills

Rolling Hills Conditioning Class

Welcome to the "Rolling Hills Conditioning Class," where we'll build cardiovascular endurance and challenge your stamina through a mix of walking, jogging, and running. This workout is designed to simulate the experience of running over varied terrain, like hills, and is adaptable for all fitness levels. The class will last 45 minutes, including a warm-up and cooldown.

Class Structure

Warm-Up (5 minutes)

• Dynamic Stretching and Mobility:
  • Arm Circles (1 minute)
  • Leg Swings (1 minute)
  • High Knees (1 minute)
  • Butt Kicks (1 minute)
  • Ankle Circles (1 minute)

Main Workout (35 minutes)

Block 1: Base Conditioning (10 minutes)

• Beginner: Walk briskly
• Intermediate: Jog steadily
• Advanced: Run at a moderate pace

Instructions:

• Perform your chosen exercise continuously for 10 minutes.
• Focus on maintaining a steady pace and proper form.

Block 2: Hill Intervals (15 minutes)

• Beginner: Alternate between 1 minute of brisk walking and 1 minute of jogging
• Intermediate: Alternate between 1 minute of jogging and 1 minute of running
• Advanced: Alternate between 1 minute of running and 1 minute of sprinting

Instructions:

• Repeat the interval cycle for 15 minutes.
• Focus on increasing speed during the "hill" (faster) phase and recovering during the "flat" (slower) phase.

Block 3: Endurance Push (10 minutes)

• Beginner: Walk with short bursts of jogging
• Intermediate: Jog with short bursts of running
• Advanced: Run with short bursts of sprinting

Instructions:

• 2 minutes of base pace followed by a 30-second speed burst.
• Repeat for the duration of the block, aiming to cover as much distance as possible.

Cooldown (5 minutes)

• Static Stretching:
  • Hamstring Stretch (1 minute)
  • Quadriceps Stretch (1 minute)
  • Calf Stretch (1 minute)
  • Hip Flexor Stretch (1 minute)
  • Deep Breathing and Relaxation (1 minute)

Notes

• Rest Intervals: Use rest intervals within blocks as needed, but try to keep them short (no more than 30 seconds).
• Safety: Always listen to your body. Hydrate and take breaks as needed.
• Equipment: If performing indoors, a treadmill can be used for running and walking phases.

This class is designed to enhance your cardiovascular endurance and simulate the varied terrain of a hilly run. Adjust the intensity according to your fitness level, and enjoy the journey over your "rolling hills"!

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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