Hill training
4 watchers
Jan 2012
9:19pm, 23 Jan 2012
24 posts
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darting
Hi... Any advice ? I need to change one of my sessions - 2 miles easy hills, 20 x 1 min up with 2 min walk down in between and then finish with 1 mile hills. The whole session is takes about 1 hour and is part of my marathon training. I'm not sure if the session is effective what could I do instead? Is there a better hill plan? |
Jan 2012
11:22am, 24 Jan 2012
755 posts
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Mr Alf Tupper
The thing that stands out for me is your length of recovery and the fact that u are walking back down - mabye this is why you dont feel the session is effective? Perhaps find a smaller hill which is steeper and or part of a loop that you can do continuous running on ( hard uphill jogging downhill) Another idea might be a hill fartlek session. Run for the hour at target race pace but pick a hilly route, at each hill effort up. This gives you different gradients, lengths etc of hills and different 'recovery' times too. |
Jan 2012
11:44am, 24 Jan 2012
20,296 posts
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Old Croc
there are loads of hill sessions - long, short steep, kenyan hills - give them all a try. A lot can depend on what hills are available to you locally.
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Jan 2012
11:59am, 24 Jan 2012
3,798 posts
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AlanR
I would go for 2/3mile WU followed by 8-16x400m hill reps with a job recovery and 2/3mile CD. Start at 8reps and process as your plan goes on. You can end up with a nice 12/14mile session total which heps get miles in the legs Hill doesnt have to be steep, long and gradual is what your after and more specific to your training, and you dont need to be killing yourself on each rep, effort similar to your tempo run. |
Jan 2012
7:49pm, 24 Jan 2012
25 posts
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darting
Thanks! I think I'll change my plan to the one suggested by AlanR it looks simple And íf time is an issue there is some flexibility. Cheers Darting |
Mar 2012
12:02pm, 23 Mar 2012
9,985 posts
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RuthB2
Just adding on to this, rather than starting a new topic - the hill session I ran last night had a 0.15 hill. Is that too short for decent reps?
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Mar 2012
1:11pm, 23 Mar 2012
2,190 posts
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rf_fozzy
How long was each rep Ruth?
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Mar 2012
1:19pm, 23 Mar 2012
9,986 posts
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RuthB2
0.15 miles run uphill, then jog back down and repeat.
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Mar 2012
2:36pm, 23 Mar 2012
2,191 posts
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rf_fozzy
I meant how long did each rep take you. The way I think of hill reps is that they are an alternative way of doing intervals - you are doing a similar thing to an interval session, but because you run them slower for the same effort (because of the slope), you run the a lower risk of injury. However, you don't get the benefits that interval training on the track gives you - defined, reproducible time goals and working on leg turn over/speed. This is a long winded way of saying that you can do hill reps over a similar range to that you'd done on the track, so the shortest hill I tend to do is approx 300m up, 300m jog back down x10 - this takes me about 80s (ish) and so is comparable to 400m reps on the track. I also do hills of various lengths (and gradients) with the longest effort being 3x~1km (about 6mins for me). So, for me, the length of hill is less important than the time taken, but you should do a range of different lengths, as you would intervals. If a really short hill is all you have, then you can do the session that you do lots of reps (e.g. 12), but run hard down hill as well as up. The most extreme hill session I've seen was to run up Pen-Y-Ghent in the dales - 3 reps, 45mins each with approx 20mins to come back down. Not recommended for most people! |
Mar 2012
2:45pm, 23 Mar 2012
357 posts
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Red Squirrel
I do something v similar to AlanR. It's also good practice for running downhill where I kick my legs out at the back and let gravity take me down, expending hardly any effort at all.
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