Cardio & conditioning
Hill repeats for beginners
The Tuesday session of our 10K plan in weeks 3 and 4 and of our half marathon plan in weeks 2 to 5. Find a steady slope that takes about a minute to run up. Run up at a hard effort, a few words at most, and walk or jog slowly back down. The player times 6 repeats; the plan's phases set how many, and the doses are our editorial starting point, as we found no trial of hill sessions in beginners.
Warm-up
- Treadmill jogging10 minIntermediate · Quads, Calves, Glutes · 3D demoEasy, to the foot of the hillEasier: Treadmill walkingHarder: Sprint intervals
- Ankle CARs (controlled articular rotations)5 circles each way, each ankleBeginner · Calves, Shins · 3D demoStay inside the range you can controlEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
- Skipping2 × 20 mBeginner · Calves, Hip flexors, Quads · 3D demoLight and springy. Leave it out with a suspected stress fractureEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
Hills
6 rounds
- Beginner · Quads, Glutes, Calves · 3D demoUphill at a hard effort: a few words at most, 7 or 8 out of 10. Short steps, a slight lean from the ankles, arms driving. 10K plan: 4 repeats. Half marathon plan: 5, 6, 5, then 8Harder: Treadmill running
- Beginner · Quads, Calves, Glutes · 3D demoWalk or jog slowly back down: small steps, knees softHarder: Treadmill jogging
Cool-down
- Treadmill jogging5 minIntermediate · Quads, Calves, Glutes · 3D demoEasy, on the flatEasier: Treadmill walkingHarder: Sprint intervals
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoOptionalEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
- Soleus wall stretch30 s each sideBeginner · Calves · 3D demoOptionalEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
Tips
- No hill? A treadmill at 4 to 6% incline, or 60 seconds a little faster on the flat.
- Sore Achilles, calf or shin? Skip hills that week: running uphill leans on the calves.
- Knee pain? Walk the downhills, where the knees work hardest, and see the runner's knee guide.
- End the session when your form falls apart: fewer good repeats beat more poor ones.
- Our marathon, 5K and Hyrox training plans use this session too, and their phases set each week's repeats.
- Chest pain, fainting or palpitations that don't settle need urgent help: call 999 in the UK or 911 in the US.
- With numb feet from diabetes, wear well-fitting shoes and check your feet for redness or blisters afterwards; with an open sore or ulcer, don't run until your foot team says so.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Part of these weekly plans
Follow the whole week: which session on which day, and how to progress.
Guides that recommend it
Find more moves like these
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40 minBeginner3 movesCardio machine, A wallQuestions people ask
How long does the hill repeats for beginners take?
About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 5 of its 7 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.