For most clients' custom training programs, I try to incorporate one hard run day during the week - this typically alternates between speed work and hill work. I offer a variety of custom pace charts and treadmill interval workouts for speedwork. For those that don't prefer the treadmill for incline work, they opt to head outdoors for hill work.

Hills can be quite challenging. I get it. I suggest starting with a warm-up of 5-10 mins at an easy (conversation) pace, complete some hill repeats or rolling hills for about 20-30 mins and the finish with 5-10 minutes of an easier run on flat terrain, followed by 5-10 mins of full body stretching.

Here are five outdoor locations for practicing your hill work in Sun Prairie, Wisconsin.

  1. Off road hills at Sheehan Park-East. Park at the sledding hill parking lot (across from the aquatic center) and enjoy some off road adventures through the park. After the steep, grassy incline of the sledding hill, you can enjoy the rolling hills along Linnerud Dr and then use the park's path for another nice incline on the back end of the park.
  2. Steep incline at Campfire Hill in Carriage Hills Estates. Park at the playground and enjoy a nice warm-up lap around the flat, bike path around the park's pond. You'll be greeted by geese and neighborhood walkers before exiting out onto Musket Ridge Dr. Take a left up the road's incline and then take a right onto Campfire Hill for a few repeats, before heading back to the park. This incline may just be the steepest in town, so only plan on completing a few laps.
  3. Rolling Hills at Wyndham Hills. Wyndham Hills certainly achieved it's name for the several large inclines throughout the popular west side neighborhood. Running the perimiter of the neighborhood can get you three to four miles of pavement time with several rolling hills at all access points. Each hill goes up and down, giving you lots of variety. Heatherstone Dr, Westmount Dr, Kelvington Dr and the bike path parallel to West Main St all have inclines for you to train on and you'll get lots of variety with road running and trail running on both ends of the neighborhood.
  4. Hilly road less traveled on the west side of town. Need a break from stop lights and noisy traffic? Head across Hwy 19 from the Wyndham Hills Park for a (hilly) road less traveled. Cross the highway (north) on Heatherstone Drive and follow the road around to the left for a grand decline and some beautiful views. Follow the road even further to some tall pines and turn around for hill repeats as you peak back up at the restored barn. You may just want to keep doing hill repeats so that you can enjoy the beautiful scenery over and over.
  5. Hill repeats at Orfan Park. Do a warm-up lap around the park shelter or on the Orfan Park bike path that is beautiful all year round. Follow with some hills from the Corinth Dr. bridge and back up to the park shelter. This is a great one if you have older kids that are great at independent play, but you want to keep a close eye on them. Everyone will be happy during this hill workout - they may just want you to continue your workout.