Strides, Hill Sprints, or Both

adsfdasfasfsafadfa wrote:

sdfkjbndsbvksndfklvnskdfvkj;sdfnvdfslvbn wrote:

if you're doing them correctly, 10 reps of 30m hill sprints is way too much. I'd cut them down to 5 or 6 reps - maybe 4 if you're feeling

I like doing 8 (at about 8-10s depending on which hill) but the first 3 or 4 are more like warm ups.

I think this may me shocking, but wouldn't have thought so before reading everybody's comments.

I do 20. I used to do 12 (thinking that was pretty standard) and gradually worked it up. 22 is the most I have done. I agree with the following sentiments already expressed:

The first ones are sort of warm-up. They're done close to as hard as you can but they're slower just because you can go harder once you're a few reps into the set.

These are max effort (with the possible exception of 1st at 90%, 2nd at 95%, 3rd at 98%). Intended to be a muscular workout. Sort of like weight lifting.

The rest is long and complete, meaning as much as you need. I walk down. Any aerobic stimulus is not only unintended, but disadvantageous because then each one can't be at full power.

I have run quite a bit by the time I get to the hill. It's 4-1/2 miles from home with the last 2 miles of it very significant climbing (just nowhere near steep enough for short steep hill sprints) when I get to the real steep stretch. I am very warmed up.

Mine are around 12 seconds long. Not sure how far in distance, maybe 45m but that's a guess.

Now, this is the real question posed by the OP. I alternate these hills with full speed strides on a very gradual downhill. Nowhere near steep enough that you'd think about the brakes on a bike or in a car. They are probably 26 or 27 seconds of full-speed sprinting with what some call a 'flying' start, i.e. ramping it up several seconds before you get to the 'real' start line and slowing down equally gradually. Like the hill sprints, I've run several miles before and the first ones are not quite 100% because it gets easier after a couple.

My 'speed days' go back and forth between these: there is an equal mix in a training cycle. 2 different stimuli, neither of which is aerobic or anaerobic.

They are not long enough and more significantly, the rest is too long for them to be. Each one is very close to max effort. These are neuro-muscular workouts.

We use them for injury prevention and strength, and, sorry in that I am not wrong about when we do them.

We do other dynamic exercises to warm up which hills are not essential for.

Form drills? Yes, they can be a very small piece to that puzzle but are definitely not the reason we do them.

sdfkjbndsbvksndfklvnskdfvkj;sdfnvdfslvbn wrote:

543215432154321 wrote:

I'm training for a 5k, and I try to do either strides or hill sprints twice a week after an easy run. Here is what the sessions look like: 6x100m strides, 1:30 walking rest. OR. 10x30m hill sprints 1:30 walking rest

I live in Florida so the biggest hill is 30m.

Which one is better, or should I continue to mix them?

if you're doing them correctly, 10 reps of 30m hill sprints is way too much. I'd cut them down to 5 or 6 reps - maybe 4 if you're feeling

Noob here. Replying to you since you are able to determine the amount of intensity of those hill strides. Trying to implement strides and hill strides after my easy runs and workouts.

I read through some discussions here about strides. Some things I note are stuff to concentration (arms and stride) and number of strides that people usually do (6-10x)

How do you consider if the amount of hill strides are too much for a person? When should a person do hill strides instead of 100/150/200m strides?

Much thanks for the reply!