Her en Canadisk træners bud på mulige fokus i bakketræningen. Vi vil fokusere på Endurance Hills på mandag ;-) Vores træninger ved Søndersø med 200 meter bakken handlede mere om såkaldte Pace-hills: (Beklager hvis jeg nørder) Power Hills: Find a short hill that will take between 15 and 30 seconds to run. Your focus in this workout is to develop strength. Concentrate on lifting up your knees and fully extending your drive (back) leg as you push off the ground. Race your training partner up to the top of the hill. These should be high-intensity, fast sets. Perform 10–15 reps with about 2 minutes recovery between each. Pace Hills: These hills should take between 60 and 90 seconds to run. The goal here is to run at a good pace that will tax you through the set, but with enough energy left in the tank to make your last rep the fastest. As your fitness improves, increase either the number of hills or the intensity, but not both at the same time. Perform 8–12 reps with a 1:30 recovery jog back down to the bottom. Endurance Hills: These longer hills should take between 90 seconds and 3 minutes to run. Like pace hills, you want to maintain an even tempo throughout and be able to get faster as you progress through the set. Endurance hill running is especially beneficial for long-distance training as it will challenge your aerobic system in a controlled way. Perform 5–10 reps with an easy jog back down for recovery.
Posted on: Sat, 01 Nov 2014 10:54:41 +0000
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