1 FOR SPEED ON THE ROAD

Men's Health (Singapore) - - REV YOU RUN -

The bulk of Fer­ley’s re­search is fo­cused on head­ing up hills as fast as pos­si­ble in 30-sec­ond bouts. These speedy climbs work sim­i­larly to ply­o­met­ric moves that build ex­plo­sive strength and al­low mus­cles to fire more quickly and force­fully on any type of ter­rain, he notes.

THE WORK­OUT

30-sec­ond hill sprints at a 5% to 10% in­cline

DO IT

Warm up with 1.6km to 2.4km of easy run­ning, then do dy­namic drills like high knees, skips, and lunges be­fore adding in­cline. Take each 30-sec­ond hill re­peat at a nearly all-out speed (you should be won­der­ing if you can make it at the 25-sec­ond mark). Rest with a walk or easy jog for 2 to 3 min­utes in be­tween. Start with 5 to 8 reps and work your way up to 12 to 14.

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