Seven Eight Hills – FFL



Huge thanks to Caroline at Running Bloggers for hosting the Fitness Friday Link Up.

I have mentioned before the Island is not the best place to get your hill workout on and travelling to the mainland is really inconvenient. I found doing the same 5km hill routine weekly to get monotonous and boring. I stopped looking forward to my Thursday workout even though I knew it was key to helping me improve the strength I need to power through hills during races and runs on the mainland so a few weeks ago I started playing around during my Thursday workout and came up with Seven-Eights. It was intense, by the end of the 6 sets I was drenched in sweat and knew I would be feeling it the next day … in a good way. I am up to 8 sets now but would recommend starting with the number of sets you feel comfortable with based on your fitness level.

The best part of this workout for me is I am not bored during this workout and time flies by quickly on the treadmill (really, it does!).


If you try the Seven-Eights Workout please pop back an let me know what you think.

Disclaimer * I am in no way a fitness expert nor am I a fitness trainer. Please remember the # of sets/speed/grade % I am using are guidelines and are based on my current comfort level. Please base your # of sets/speed/grade % to your fitness comfort level.


Have you incorporated hills into your running workout routine? Where is your favorite place to run hills?

How do you mix things up on the treadmill to keep it from being the “dreadmill”? What workouts keep it fun for you?

What weekend plans do you have? Any races?

Meet Anita

I am a wife to a retired Army Captain and present day shepherd, a mother to two Big's (20 & 19) and one Little (6) and new to running at the age of 42. I am hopelessly addicted to Starbucks Peppermint Mocha's. My family thinks I am crazy. The voices in my head say they may be right.

5 Thoughts on “Seven Eight Hills – FFL

  1. I really needed a great hill plan….then I got this email! Find a hill that is 1/4 to 1/2 mile long (mine is 1/3) and steep enough that you need to put some decent effort into running up it. It is totally up to you how hard you want to push yourself.

    Believe it or not, downhill is just as important as the uphill, so get some downhill repeats, too . For every two ups, do a down. Here’s how I do it:

    Warm up by jogging a mile around the bottom of the hill. Then sprint up the hill and jog down. Sprint back up again but then jog for a few minutes near the top. Then sprint down and jog around the bottom so you can start over with the uphill. So on the “heavy seven” week, the sprints are up, up, down, up, up, down, up. Jog a mile to cool down, then pat yourself on the back for a job well done and enjoy the rest day that follows.

    • Great hill workout Caroline, the next time I am visiting my mum I’ll give it a try … there is a wicked hill about 3km down the road from her house. Running hills here on the Island is nearly impossible, it’s too flat, and heading to the mainland involves ferry crossing (with fees)and driving at least 30 minutes making it at least a 3 hour outing and very inconvenient so I do what I can with the treadmill.

  2. I like the hill behind the golf course in Petawawa that the military has marked and uses for hill training. There are 13 numbers, roughly equidistant apart. I start at the bottom and run to the top, number 13. Then back down. Then up to number 12, back down etc.

    I don’t run on the treadmill much at all any more, unless it’s pouring rain or very windy. If it’s just cold, it’s simply a matter of adding layers. However, when I have had to do a couple of very long runs on the treadmill, like 30 kilometres, I watched a movie.

    No races this weekend, but I have one next weekend: Rock N Roll Las Vegas Marathon, also called Strip At Night (there is no nudity… the race includes running down the Strip, at night… among all the lights).

  3. That’s a great hill to run on, I think I’ll head there when i come home to visit this weekend provided the weather isn’t crap :)


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