Running · Hills & climbing
10 × 1 MIN HILLS
10 × 1 min uphill hard, jog back down
WHAT IT TRAINS
Strength and VO2max with less impact than the track.
WHO IT'S FOR
Everyone — especially in the base phase or before a hilly race.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 02Run 1 minute uphill at a hard, 5K-ish effort on a moderate gradient.
- 03Jog back down to the start. Repeat 10 times.
- 04Cool down 10 minutes.
SCALED VERSION
6 × 1 minute.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING55min
10 × 1 min Hills
10 × 1 min uphill hard, jog back down · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/10x1-min-hills
WARMUP15 min
easy
INTERVAL1 min
uphill at hard 5K effort
RECOVERY2 min
jog back down; about 2 min
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningHills & climbingDifficulty 2 of 5 — Moderate
Hill Sprints
8–10 × 10–12 s maximal uphill sprints, full recovery
40 minInspired by Renato Canova - RunningHills & climbingDifficulty 3 of 5 — Hard
Norwegian 20 × 200 m Hills
20 × 200 m uphill, jog down
1 h
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