I want to start running one hill rep session a week to improve my fitness. This is part of my training programme for the Dublin Marathon in October - I'm not going to run hill races.
There are two good places near where I live for this. Both are on roads. One is a valley with a hill about 150m down to the bottom, then the same distance up again. The gradient would be between 1:12 and 1:15. I can run up the hill, turn round, then jog/recover down and run up the other side.
The other hill is much steeper - between 1:5 or 1:7, but about the same length.
Which would be a better session - running fast (5k pace) up the less steep hill or running slowly (marathon pace) up the steep one?
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Have you started schedule yet Soapm?
Dunno about the hills I avoid them when I can, which isn't easy around here lol.
Am sure some folk in the know will be along soon !
Hopefully the hotel will have an air conditioned gym or else it will mean getting up early to run before it's too hot.
<waves back belatedly>
I started my schedule yesterday, got my first interval session tomorrow.
for pure stamina try kenyan hills which you should run at 10k pace both up and down until you can do no more.......break for 1 minute then go to exhaustion again. I do these weekly and for pure endurance building they are great. I use a fairly steep climb which takes 1 minute up and same down..........
If you want kick at end of races find a short sharp brutal hill ( 30- 40 secs ascent, steps are ideal ), and run them at the end of your long Sunday run........10 hard ascents at full tilt with jog back down recoveries.
hurts and you see stars
but i like it like that
enjoy
Exhaustion
Brutal
Hurts
Does anyone have any painless suggestions?
<whistles hopefully to keep his spirits up>
Seriously, I know it's gonna be a shock to my system.
but not until you fall over
so you keep a similar pace but use less effort on the downhills, not til exhaustion I wouldnt have thought, a few reps to begin with and increase each time
On her way back, I was still running and I could tell she was sure I was some sort of madman.
I could have said " I'm running Kenyan hill reps" but I dont think it would have helped put her at ease !
go dribble on em
x
Good luck.