Workout that will probably give you a runner high

Ooo I love September. It’s been a good month. I went home to Minneapolis for a week to visit my parents, I turned 26, and I’ve been continually in awe of the Alaskan fall scenes since returning (farther) north.

Eagle River featuring fall colors and snow up high

Now that I’m about 2 months out from race season, training sessions are getting more intense. The training focus has shifted from high volume to high intensity. Although intensity sessions are getting harder and maybe more “painful,” they’re also more rewarding than usual.

I definitely don’t get a runner’s high every time I train, but I do kind of often, and I wanted to share the workout that makes me feel on top of the world, once it’s over!

Here it is:

Warm up: 20-40 minutes very easy jogging (choose length depending on current fitness level)

Include 3-5 minutes at threshold (moderate effort, just to warm up even more)

Intervals: 6 to 10 repetitions of a 1-2 minute hill

Rest: 3+ minutes in between each, very easy

Effort: Very hard. Ideally at a pace that you can replicate for as many intervals as you plan to do, but no more. I’m usually bent over breathing hard after each one.

Optional Add-ons: use poles to engage upper body

Cool Down: 10-15 minutes very easy 

Boom endorphins! 

Whether you’re on a track, on rolling terrain, or going straight up a hill, this workout will be hard and awesome. 

Have fun and of course feel free to modify this in any way that will make you excited to do it.

Thanks for checking in.

-Renae 

Fall means lots of nice sunrises and sunsets as the days get shorter