Running hills is like doing speedwork, in effort if not in speed. It is hard on your body, so start easy & gradually build things up Hill Intervals This is the most basic and yet one of the most beneficial of sessions. Warm up with a 10 minute run and then do a set of intervals on a steep slope – it can be anywhere from 30 to 250 metres long. On the uphill section try to run at an intensity that is slightly harder than your best 5K pace. Jog back to the foot of the hill and, when you’ve recovered, run hard up the hill again. Start with four or five intervals and gradually build up. You can increase the severity of this session by increasing the number of intervals and/or reducing the recovery time. Benefit Boosts leg-muscle power, giving you quicker, longer strides. Hard Hills For this session you need an undulating loop which includes a variety of climbs and descents, rather than a single slope. After a warm-up, start to run continuously over the rolling terrain at slightly less than 10K pace. Try to attack the hills on the climbs, building gradually to 10K pace. Stay relaxed, balanced and under control on the downhill sections. Even if you have to loop around and double back on the same hills, try to find a route where you are constantly climbing or descending. Benefit Increases leg-muscle power, improves the fatigue-resistance of your muscles and prepares your legs for harder sessions and races. Those of you that run with me know how much I love a hill. . . . So. . . .go on, find a hill, dig deep & reap the benefits!
Posted on: Sat, 15 Mar 2014 10:00:00 +0000
Trending Topics
Recently Viewed Topics
© 2015