Up until recently one of my 'key' weekly sessions was 5 x 2-minute intervals with 2-minute recoveries between (I'd just started speedwork). I've now moved to a much hillier area and none of my training routes are flat or even have substantial sections which are flat.
Over the past few weeks I've been adjusting to running on hills and still do my long slow run, recovery run and tempo run on various routes from my home, all of which are quite hilly. However, I don't want to lose my speedwork, but everything I've read in RW and elsewhere states that speed sessions should be done on a smooth, flat, measured surface. What to do?
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Alternatively you could try finding a track in your local area, ideal for doing reps.
My outside is hilly,and I've always understood that hills are as good as speedwork, except that you don't get the striding out feel, but I do that downhill,
I think the trick is to try to keep to the same pace up the hill, thereby increasing heart rate, and I suppose when you get better it's possible to increase up the hills?
Just be creative and find a short stretch which is flat if that's what you want to do. If you want to keep it simple you can do 'power hills' where you push the pace on every hill, bit like a fartlek session.
I have looked around, but there doesn't seem to be a public track anywhere round where I live. I have also been thinking about joining the local running club, but I'm kind of put off by the idea of 'formal' running on specific nights of the week at specific times. I like to vary my weekly schedule to fit round other commitments, which is more difficult with a running club. Still might give it a go though, might be good motivation through the winter months.
Quiet like Laura's suggestion of 'power hills' - might give that a try too. As Laura says, I think I just need to think a little more creatively about the whole issue!
Hill running is probably the best speedwork you can do a) because its harder; but b) because its less stressful on joints running uphill.
Only if you actually practise running fast on the flat are you going to develop the legspeed required to do it when it matters.
I can't provide a solution to your problem Minkin, but I'm quite sure that, training normally in your new surroundings, you're going to benefit hugely.
I'm no expert, but I would imagine that if you get used to running fairly fast over hilly terrain, then running fast over a flat route would seem much easier comparatively?
In my view provided you're not running up everest hill work develops much better speed "form" as it encourages higher knee lift and aggressive arm action. Ultimately though if the exercise isn't specific enough I'd agree you won't get the specific benefits.
However, make sure you are still "running relaxed" otherwise it might be counterproductive in terms of form and style.
I personally do most of my speedwork sessions on the treadmill. I vary between running faster on a 1 or 2% incline (to help leg speed and get used to the sensation of the pace) and running at normal pace but up a 6 to 8% incline (to build strength whilst staying relaxed).
Both sessions have a very similar training effect. The difference is as much psychological as physiological!