XC training :Combining Hill rep and flat interval

This sounds like a good idea.

Mo Farah and Galen Rupp have been known to do 10x200m @ mile effort on the track, followed by 10x200m hills @ mile effort

Also, possibly starting a rep with a 100-300m hill and continuing straight into 600m-1k of running @ 5k-10k pace on the flat could possibly prepare you to "recover" well from a big hill on a tough XC course

You should train like the ingebrigstens over the winter for XC. Tons of threshold intervals and 200m hill reps. Just go knock on their door and ask for some tips.

Thank for your response ! I was thinking on doing the hill rep first because my main goal right know is to gain strength. I like the idea of doing a hard hill effort followed by a good a pace on the flat. Actually, I already do that kind of training during my threshold workout over a hilly XC loop. I surge @5k pace on the hill and I keep a tempo effort on the downhill.

But for that Hill / speed workout I prefer to keep the effort short. I have a pretty nice hill right next to a cinder track, so that's perfect to mix both workout !

If you need some more guidance and want a coach I’m happy to help you out.

Drop me an email henry@runlinecoaching.com

Thank you for your help, I sent you a message.

So I did a mixed workout on wednesday, I ran 5*300 m on a STEEP hill with some curves @ 3000 m effort, 3*250 m @ mile effort on a gentler slope. I conclude that session with 6*400 m @ 5000 m pace with 30 sec recovery on a cinder track.

The good thing is that I could manage to keep the 5 k pace on the flat. My legs weren't burning and my heart rate was steady. I tried to speed up a bit my effort on the last rep, I did the last 400 @ 3k pace but it was way harder for my quads.