For TimeCardioBenchmark
Games 9.1
Monostructural
Solo
Workout Details
For Time
For Time:
7 kmHill Run
↳ 4.4 miles
Original WOD
For Time: 7,000m Hill Run
Coaching Tips
Strategy
- 1Pace yourself to avoid burnout, especially on steeper portions of the hill.
- 2Focus on maintaining good form — keep your chest up and strike the ground with your midfoot.
- 3Use your arms effectively to drive your movement up the hill.
- 4Plan for micro-rest intervals during your run if needed; consistent effort is key.
- 5Monitor breathing; stay relaxed to help maintain your endurance.
Safety Considerations
Technical Focus
Maintaining proper running form and pacing on the hill.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 3 min(Easy pace to raise heart rate.)
Mobility Stretches:
- 5 each side Hip Flexor Stretch(Hold each stretch for 10-15 seconds.)
- 5 each side Quad Stretch(Hold each stretch for 10-15 seconds.)
- 5 each side Calf Stretch(Hold each stretch for 10-15 seconds.)
Activation Drills:
2 rounds- 30 seconds High Knees(Focus on driving knees high with quick feet.)
- 30 seconds Butt Kickers(Maintain a quick tempo and engage your hamstrings.)
Scaling Options
Intermediate
Reduce running distance to 5,000m.
- 1
hill run
Scaled
Reduce running distance to 3,000m.
- 1
hill run