I feel like they are not only physically good but mentally as well
I feel like they are not only physically good but mentally as well
swimming has to be, right? but this is from a guy who almost can't swim
What type of hill sprints?
Duration? Effort level? Rest period? "Hill sprints" is a term that's way too general. Canova alone has 45345 different types of hill sprints in his program.
Bang for your buck, there's not much better.
For balanced training with good results we used to alternate l.s.d.--long slow distance--with Sprint Hill Interval Training.
LateRunnerPhil wrote:
What type of hill sprints?
Duration? Effort level? Rest period? "Hill sprints" is a term that's way too general. Canova alone has 45345 different types of hill sprints in his program.
Well, that's kind of a ridiculous number, eh?
Per Henry Rono:
"Henry, what hill?" he asked earnestly.
"Steve," Henry waved his arms maniacally, ..... "ANY HEEEEEEEL!"
Link:
https://www.letsrun.com/forum/flat_read.php?thread=5121238No. I can think of something better, but you need another participant.
I'm a big fan. Chief among its benefits is the fact it shifts the load from your joints to your MT and CV systems. Just imagine all that banging and jostling when running downhill, and reverse it. I've heard it likened to a weights workout, but one that is sport-specific as it's possible to be. It encourages tight running form with upright posture and good knee lift. It gets you where you need to be, HR-wise, pretty darn fast and it gets you there, to my mind, when less potential for injury than running fast on the flat.
It's also very hard, which I know I wouldn't be the only fan of
I have an out of shape 14 yr old due to sitting down and gaming last 6 months because of Covid. Trying to get him in shape fast for hockey so his endurance can catch up to the kids who never stopped and am using 3 days of hill intervals to do it, along with his hockey. No clue on a proper plan but figure whatever we do is better than nothing long as it’s consistent. Hoping to get some good info on this thread
#LHRC wrote:
I have an out of shape 14 yr old due to sitting down and gaming last 6 months because of Covid. Trying to get him in shape fast for hockey so his endurance can catch up to the kids who never stopped and am using 3 days of hill intervals to do it, along with his hockey. No clue on a proper plan but figure whatever we do is better than nothing long as it’s consistent. Hoping to get some good info on this thread
You can do something similar to Seb Coe. He did sets of 5x6 100m hill reps at around 800m effort with very easy jog back down. For your son maybe 3 sets of 6 and 3-4min rest between sets.
when i think hill sprints, i think 7 to 10 seconds. all out. full rest. 5 total reps is enough. 10 max.
Hills with a weight belt on
Hills are great physically, but mentally you are running slow and slow down more at the end.
200m repeats on the track give you a better mental boost.
That’s awesome, thank you. Will start this program and get him turned around.
Every 3-4 weeks I do 10x1 minute hills, average gradient of around 18%. The Strava GAP pace gives me a nice confidence boost but when I do 10x1 minute on the flat, my pace is always 5-10 seconds/km slower. So is Strava's GAP junk or am I just better at running uphill than on the flat?
stravas GAP is pretty garbage in my opinion. It slows you down too much on downhills and speeds you up too much on uphills
Yes Hill sprint to me are on a 15% gradient and 13/14 seconds in duration, recovery enough to be able to sprint at you max , so it can be quite wide also 2'30" or more than you can cut it as you get used to it.
Normally I can reach my maximum output power after 13/14 seconds , the other day was at 625 Watt. My LT power is 295/300 Watt.
Is a great exercise cos I can make it also in a day when I m not fully recovered. Like 7 or 8 sprint like above can have a very benefical effect on strenght, speed and coordination, so we have a little workout but with great benefit. And the stress is not too much like say 30 minutes at threshold.
played hockey until high school. try to get your son to do 30-60s efforts on the hills at all out effort. Should replicate being out on the ice for a shift.
Hill sprints are nasty.
We got a new indoor track coach when I was a Junior in high school, Pat McMahon. He ran for Ireland, 12th in the marathon in Mexico City in '68. Not bad for an Irish guy at 7500 feet.
Pat had everyone from shot putters and distance guys to hurdlers running 8 x 200 uphill really fast. It was murder. I guess we'd take days off, but we did that for three weeks, probably three times a week, prior to the first meet. I knocked 9 seconds off my mile that season.
Prior to Pat, our team was 2 - 5. Within a year we were 5-1-1 and had a crack at the Class B Mass State Championship. Pat cursed me out hard when I only got 5th in the 1000 yards in the state, well at least it was the last scoring place.
Those hills, pure murder. It worked! Thanks Pat!
Squats....
Back squat, front squat, single leg squat, heavy, light, whatever.
Squat, squat, squat....
Alan
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
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