Runners and joggers gain huge rewards from a well planned series of hill running sessions. Improve your running muscle strength and running coordination with gentle hill training.

5K Training: 10 weeks of Hills and resistance running is the second phase for 5K training. From 10K & 5K Running, Training & Racing: The Running Pyramid, By 15 minute 5K runner David Holt


go here for hill running details

Two week rotation for beginner runners who are using speed running for the first time.

Serious 5K runners, who run fast once a week, can run fartlek one week and alternate with hill repeats, giving you 5 sessions of hill running.

Week 1, 3, 5, 7 and 9:

Day one: run 8 miles easy
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: Hill repeats
Day six: easy 8 mile run
Day seven: rest
Total mileage is 40-42

Weeks 2, 4, 6, 8 & 10

Day one: easy 8 mile run
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: Four miles of fartlek running, plus warm-up and cooldown
Day six: easy 8 mile run
Day seven: rest
Total mileage is 40-42


Gentle transition from beginner to intermediate runner
Ready for hills more often, intermediate hill training schedule

Rest up to run another race.

Before moving on to the remaining three phases of 5K training, enjoy a race or two. Chop two miles off of all 5 runs; run half your usual hill session. Don't run any faster in training than in prior weeks, then use your fresh legs to run a decent 5K race.


then cruise to the anaerobic threshold running schedule
5K running phase one: Fartlek Running schedules
Marathon down to 5K at www.runningbook.com

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Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

This page is 5K Training: 10 weeks of Hills and resistance running, the second phase for 5K training. From 10K & 5K Running, Training & Racing: The Running Pyramid, By 15 minute 5K runner David Holt