Im a new graduate and going to do three weeks of consolidation. It will drive me nuts if I run 3 x 40 minutes each session so would prefer one session a week to ring the changes and do hills.
I was thinking 10 minute run to warm up. 10 x 1 minute run uphill with 10 x 3 minute recoveries in between, jogging back down. Then 10 minute cool down. 40 min. utes total
Just making the times and session up so open to advice. What do you all think?
Its a good plan but I would suggest you build to that slowly. Maybe 2 or 3 hill repeats to start, then over time increase these, based on what your body feels like . You could do a couple of hill repeats then finish the session with intervals maybe. Doing too many hills too soon can bring about injury. Im speaking from experience, I made the mistake of not recognising hills put pressure on different areas of the legs/ body snd ended up with knee pain 😒😒😒
Thanks.
What I did was easy 4.5km with two hills in the loop. Small hill that was in my training route just did it twice.
I noticed that hill loop was 500m so I can fit it in as many times as I want as part of a session.
I agree the two was enough (my c25k included it just once). I will not increase to 3 until end of consolidation weeks. I actually enjoyed just getting out there with no programme pressure yesterday more than I thought I would.
Intervals and hill repeats are normally a shorter workout because of the higher intensity. You shouldn’t need 3 minute recoveries. One should do. I would also do smaller sets. Not one set of 10. Have a longer recovery between sets.
week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
