Depending on your running goals, you may find yourself doing speed and hill workouts. Just about every training plan will have these types of workouts. There are definitely many ways to do these. Just google hill or speed workout and you’ll get ideas.  Although I don’t recommend that. I always recommend working with a coach who can you help you become the best runner you can be because they have the knowledge and experience to help you. Any of the free plans you find online are generic and may not fit you, your lifestyle or goals. If you’re not sure if you need a running coach, read this!

This is one of my favorite speed and hill workouts, especially when done with a group. I stole the idea from Danny Dreyer, the founder of ChiRunning. He played it with us one year at an Instructor weekend and I added my own twist:

Please make sure to follow the directions!
Don’t do speed work if you don’t have a base.
Don’t do speedwork if you are not warmed up.
Make sure to cool down as well.

A few extra tips:

• After your first set, make sure to drop your 2nd Emoji (hopefully not too far from the first one) and then pick up your first one. Every set you will repeat dropping the one in your hand and picking up the one you left on the last set.
• You can change the timeframes. I usually like to double the recovery time.
• Depending on your current level, be realistic about how long the intervals are. This one takes a few sets to start feeling your heart rate creep up so make sure to listen to your body and pace yourself!

I hope you enjoy this one!