Hill Reps

[novice]

Can someone briefly explain how to properly train by doing Hil Reps?

Thanks

[nikalas]

It depends on what you're wanting to get from the hill session and what you're training for. For example X6 longish repeats of 5 minutes on a steady climb at a level of sustainable discomfort will have a very different effect to X10 30 second 100% efforts up a steep bank.

What do you want to achieve?

[WillMarsh]

Can someone briefly explain how to properly train by doing Hil Reps?

Thanks

Basically you have got two types of hill rep: Speed and Endurance.

The climbing in your endurance reps should equate to between 15 and 25 mins. So, find a climb which is say between 3 and 4 mins, run it hard and jog back down (try and make the recovery less or equal to the time of each climbing rep). Repeat a certain number of times.

The climbing in the speed reps should be between 10 and 12 mins. Try and find a climb between 30 secs and 1 min 30 secs. The efforts on this session should be faster than the endurance session so really give it everything! The recovery should be slightly longer than the climbing time on each rep. Repeat as many times as necessary.

Hope this helps

[Donkarlo]

Have a read of the articles on the left side of this page you will find some good examples.

http://www.horwichrmiharriers.co.uk/coaching/

I would recommend joining a club for a good hill rep session as its much more fun when you have someone else to guage yourself against.

[novice]

It depends on what you're wanting to get from the hill session and what you're training for. For example X6 longish repeats of 5 minutes on a steady climb at a level of sustainable discomfort will have a very different effect to X10 30 second 100% efforts up a steep bank.

What do you want to achieve?

Improving my endurance

[Al Fowler]

What ive done with emmilous was...

The steeper section of winter hill......run up it, have a breather at the top, run back down, quick breather...Repeat until your knackered.
It was maybe 200 meters long and pretty steep.

I think it took me 2 minutes to get from the start to the top and you where glad to get to the top.

[emmilou]

What ive done with emmilous was...

The steeper section of winter hill......run up it, have a breather at the top, run back down, quick breather...Repeat until your knackered.
It was maybe 200 meters long and pretty steep.

I think it took me 2 minutes to get from the start to the top and you where glad to get to the top.

it's was more than 200 metres!

1st time I went I managed 5 reps and only ran 1 but am now upto 10 reps running them all.

Yep was a quick break at the top and a gentle trot back as opposed to flat out then turn and back up. definatley more for endurance than speed!