I am planning on incorporating a lot of hills into my next summer training block. My mileage will be around 85/week. Am I better off doing a nightly double with a lot of vert, doing hill sprints, doing long sustained hill efforts, or any combination of those?
In your experience what types of hill work have produced the best results
If you're near a continuous hill that is more than 1 mile going up. That's tough stuff.
Ingebrigtsens reportedly do 200 meter hill repeats at 5k effort (some suggest faster) with jog down recovery once a week. They do 20, I believe. I’ve copied (though fewer) and feel that it’s contributed to improvements in my strength, form, and times.
That's a lot of miles, Maggie. 85 is a bit much for a girl. Anyhoo, more power to ya!
Best hill repeat is 10X reverse uphill. Each sprint should be at least 60 seconds but the important part is you are running backwards up the hill.
My buddy dropped his mile PR from 4:41 to 4:05 just doing this for 6 months.
margaretthatcher wrote:
I am planning on incorporating a lot of hills into my next summer training block. My mileage will be around 85/week. Am I better off doing a nightly double with a lot of vert, doing hill sprints, doing long sustained hill efforts, or any combination of those?
In your experience what types of hill work have produced the best results
In my experience, I found running to a desired hill, at least 3 miles, doing the hill repeats (at least 35 secs), and
creating your own number for your goal(s). for instance, when I was marathon building, I did 3 mile warm, 20xhill at 1 min., 6 mile cool.
When I was in the winter, looking for an occasional 5k, to 5 miler, I would do 3 mile warm, 10-12xhill in 35-45 secs. with a 3 mile cool.
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