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!
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 tend to do them as hill sprints: short, steep, and eyeballs out.
"The best shield is to accept the pain, then what can really destroy me?"
http://garyufm.blogspot.co.uk
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.
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.
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 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.
Frequent but moderate workouts on a consistent basis are the key to success
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.