Hill Reps?

[HUGH JARSE]

Any ideas for the best type of hill reps? Should they be short,steep and plenty/ or longer,more gradual and not as many. What sort of effort should be put in? 80%--eyeballs out?
Any tips/ideas.

P.S I will buy Sarah's book one of these days!

[southernsoftie]

I tend to do them as hill sprints: short, steep, and eyeballs out.

[TurboTom]

Any ideas for the best type of hill reps? Should they be short,steep and plenty/ or longer,more gradual and not as many. What sort of effort should be put in? 80%--eyeballs out?
Any tips/ideas.

P.S I will buy Sarah's book one of these days!

I generally do 90 seconds on 90 seconds off as a hard fast session up a long hill.
And then for steady reps i find a rise of about 500ft in a mile and do 3-6 reps

[ZootHornRollo]

Any ideas for the best type of hill reps? Should they be short,steep and plenty/ or longer,more gradual and not as many. What sort of effort should be put in? 80%--eyeballs out?
Any tips/ideas.

P.S I will buy Sarah's book one of these days!

definitely no expert but I'd say it depends what you're building up to: just like other training runs, if you're on for an AL then do longer, slower reps.

Gauging pace is key, and doing a sesh of hill reps so you can do the last one at the same pace as you did the first is great training.

[mr brightside]

Any ideas for the best type of hill reps? Should they be short,steep and plenty/ or longer,more gradual and not as many. What sort of effort should be put in? 80%--eyeballs out?
Any tips/ideas.

P.S I will buy Sarah's book one of these days!

I use reservoir dam walls, the grassy ones. Theoretically they will make them as steep as gravity allows.

[Al Fowler]

On wednesday i went and did some hill reps.

Just used mapmyrun and apparently the hill is 0.2 miles long with 164ft of climing.
Whether it is accurate i do not know, but just out of interest...i worked it out that to get the 10,000ft per week for a BG i'd have to do 60 reps a week. Only 7-8 a day so not too bad.

[Stagger]

We try and use a similar length and gradient for our next race.
Simple idea but takes a lot of planning and we don't have owt above about 1200".

We aim for 3 or 4 reps with a recovery at top and bottom and 10 mins warm up and 15 mins cool down.

[Al Fowler]

We try and use a similar length and gradient for our next race.
Simple idea but takes a lot of planning and we don't have owt above about 1200".

We aim for 3 or 4 reps with a recovery at top and bottom and 10 mins warm up and 15 mins cool down.

I ran to the top, touched the gate and legged it back down then rested on the gate at the bottom.
2 minutes rest for the first 3 reps, then 3 more but with 1:30mins.

4 mile warm up....4 mile warm down (Its 4 miles away from my house)

[Trog]

I personally don’t see any point in running up steep hills any faster than race pace.

I also do mine as a continuous run, the down hill bit is more than enough recovery.

[IanDarkpeak]

We aim for 3 or 4 reps with a recovery at top and bottom and 10 mins warm up and 15 mins cool down.

I also do mine as a continuous run, the down hill bit is more than enough recovery.

I some times feel that we are missing a trick here. we work hard up the hill and rest. Do races finish at the top on most of our events?

I try and finish my climbs with 2-300m of flat pacey running or turn round and push hard down the hill resting at the bottom.

We also do a group run up a long steep road with the runners at the back sprinting to the front followed by the next 2 etc until we reach the top. On the way down some one shouts 1/2/3 and we sprint/race back up the hill that many lamp posts. keeps the training fresh and hard.