on the seventh day of Christmas , my coach gave to me Killer Hills . Hey , welcome back everybody to the episode of the Jordan Things Podcast . This is day seven of fitness and today you're probably gonna hate me and it's all good . Killer Hills , all right .
So I'll do a quick overview of the workout and then we'll talk a little bit about the physical and mental aspects of hill running . So , hill running here's the instructions . So today you're gonna warm up . You're gonna begin with lunge matrix and leg swings .
From the first day of fitness , you're gonna do a light jog your choice 10 , 20 minutes , up to you , depending on how much time that you have and how much effort you wanna put into this . Then you're gonna find a short hill .
You could use stairs if you don't have a hill , I'd rather you have stairs and you're gonna start from the bottom of the hill and you're gonna run up at a 5K pace . You wanna find a medium hill , one that where you can run for a consistent 45 seconds to 60 seconds and maintaining good form , and you're gonna hold that 5K pace .
So it's gonna feel like an eight out of 10 . This should feel hard , right . And when you get to the top or 45 seconds to 60 seconds and if you want it harder , go a little bit longer . But I want you to be consistent .
In all of the repeats You're gonna maintain good form , you're gonna turn around , you're gonna jog for the recovery and you're gonna go back down to where you started and you're gonna repeat and you're just gonna do that eight times and you're gonna finish with a 10 minutes easy run . Okay , easy run , so easy . Warm up . 10 , 20 minutes to begin .
How much time you have . Find a hill . 5k pace up the hill . Eight out of 10 , 45 seconds minimum up to 60 seconds . If you need a little spice here , maintaining good form . And you're gonna turn around , jog back to the bottom , repeat that until you've done it eight times , all right . So that's the challenge .
You will share a photo or you can share a roadmap Hashtag 12 days of fitness . Let's do this . Let's do it . This is gonna suck a little bit while you're doing it . That's part of it , right ? Killer hills you gotta have . This would be considered a quality session If I were putting your run program together . This would be a quality session .
And look , hill running it's a powerhouse workout . It's a form of strength training and cardio rolled into one . Running uphill challenges your muscles , especially your glutes , your hamstrings , your quads , your calves , provides an intense strength workout for your low body , but it's also improves your cardio . I've asked you endurance because you're obviously running .
Get your heart rate up . Each hill repeat pushes your heart and lungs and this helps improve your overall aerobic capacity . So it helps you adopt a more efficient running technique and this ultimately helps you improve your performance . So when you're doing this , all right . So look , hill running is incredibly tough .
It's a difficult thing and while you're doing it , you're probably gonna be cussing me out . I'm okay with that , but the benefits are immense . It's not just about the physical strength gains and the aerobic capacity gains that you're getting , but it's about the mental toughness and the grit that you're developing .
And every time you conquer a hill , you're not just training your body , but you're fortifying your own willpower and your determination . And , from a mindset perspective , you don't want you to think about this hill . It symbolizes a challenge that you're facing . It's a metaphor for the day-to-day struggles that you have .
And climbing a hill feeling that burn , like when you're running up that hill , your heart rate , you feel like your heart's gonna beat out of your chest , your legs are burning and it absolutely sucks . This is where you get better by pushing through when every fiber of your being wants you to quit is where you get .
This is how you build that grit and that fortitude . Most people aren't going to do this type of workout All right , but you can , and you're obviously listening to podcasts because you're someone that does hard things and that you want to improve your mind and your body .
Every step that you take up that hill it's a lesson in perseverance and resilience , and it's you know . The progress isn't always fast , but it's about being steady , about that relentless forward movement to achieving your goal and finishing what you started .
And so when you're running up that hill , it's easy to only think of the strain and the struggle of the moment , but I want you to think about it as an opportunity to build strength , not just in your body , but your character . And every hill that you've conquered , you're training yourself to face life's challenges with a stronger , more resilient mindset .
So you find yourself facing a hill , on your run or in other aspects of your life , remember that reaching the top it's more than just physical ability . It's all about mindset . It's about the power , the determination and the strength of your will and keep pushing all the way through to the end . You got this . You got this .
Killer hills this is probably going to be probably , I would say for many , this might be the toughest workout of the 12 days , but you got this . Today , you could do this . I'm excited to see your photos , and that's it . Killer Hills Mary Fitness . All right , we'll , we'll see you out there . Get ready to get right in right now , and I'm not going to lie .
It's dark outside , it's cold outside . I don't like running hills , I know it's going to hurt , but we do it anyway . So let's , let's go here we go . Killer Hills Mary Fitness . All right , do more things .