Is 10 x 40 seconds hills with 2 min rest a good aerobic workout or too much anaerobic ?

Chepte-GAY wrote:

I want to improve mainly on 2mile-5k distance.

I want to run each rep at 800m effort (i don't know the speed because it's too steep).

"Hill Repeats" is a great workout and should be incorporated into everyone's training plan. The great thing about hill repeats is that you can adjust the distance, grade, effort, and recovery for ANY specific runner from 100m to the marathon. For 2 mi/5k runners, 10-15 x 200-300m is a great distance at a moderate grade. Adjust the grade of the hill weekly, the steeper the hill the lesser distance. The grade of the hill should not be so steep that your running form is drastically compromised. You should be able to maintain "good form" at a decent effort, the less the grade the longer the repeat and quicker turnover. Also, I recommend NOT timing your repeats, rather gage by effort. I personally believe hill repeats should be run at the maximum effort to complete the set. This self-pacing will take getting used to, but when dialed in is a great workout. Also, don't forget about "Downhill Repeats". By running down a "Slight Grade" without compromising your form you can get a great speed/turnover workout. Again, 200-400m is a good duration.

Good Luck!

"Go Run One"

Bob schul country wrote:

THe amount of people posting on here and justifying a 2 minute break as "aerobic" is puzzling.

Depends on your aerobic capacity.

"Go Run One"

Bob schul country wrote:

THe amount of people posting on here and justifying a 2 minute break as "aerobic" is puzzling.

I agree with you.

A couple side notes:

1. Many of world's greatest athletes regularly did hill workouts from my era.

2. Do stadium stairs if you don't have hills.

3. There are benefits to running down hills as well.

4. Hills will interfere with your workout, either do them after your workout or make them the workout,

5. Only do hill work when fully healthy; hills add stress to almost every leg injury.

It depends on what the term aerobic or anaerobic means.

If you mean below/above the lactate threshold effort it is definitively an anaerobic effort

If you mean what capacity one is working on, 10x40 with 2min rest is mainly an aerobic capacity workout. Pushing the aerobic ability when there is a high level of lactate in the blood. There is at the same time a demand on the fast twitch and the anaerobic capacity. So you train both in a sense.

Mixing these terms makes it confusing.

Jon Arne Glomsrud wrote:

It depends on what the term aerobic or anaerobic means.

If you mean below/above the lactate threshold effort it is definitively an anaerobic effort

If you mean what capacity one is working on, 10x40 with 2min rest is mainly an aerobic capacity workout. Pushing the aerobic ability when there is a high level of lactate in the blood. There is at the same time a demand on the fast twitch and the anaerobic capacity. So you train both in a sense.

Mixing these terms makes it confusing.

So, by your definition, is a 10k Anaerobic?