Alternative to Lydiard Hill workouts

Why drive? Doing Arthur's hill workouts on the 300 meter hill you describe should be good enough. The "work" of the workout is lifting your body weight into the air and then catching it and lowering you body toward the ground. The strength you add from doing this is the objective. Arthur's original "bounding", called for slow forward progress with a 300 meter ascent taking over 3 minutes. That is approximately how long it takes to exhaust the fibers you are targeting. 3 minutes of jogging at the top, then run down the hill at near full speed, jog 3 minutes again, do some short sprints, jog 3 minutes again and repeat. One complete circuit takes about 18 minutes, so 4 circuits with a warm up and cool down is a 90 minute or more workout. Arthur had the guys in Venezuela doing the activity on the flats, and did some repetions of climbing stadium seats as there was not a hill anywhere in Maracaibo. Hope that helps.

Glenn

treadmill w/ incline setting - a decent proxy ( for the uphills ) - downhill part, ummm, dunno. Maybe crank the speed up and hold onto the rails to get the leg turnover without the extra effort.

i live in chicago suburbs - no hills near my house. Treadmills are the easiest way to simulate hills. i used to live in some hilly places on the west coast ( portland, socal ) so i know what a real b*tch of a hill can look like - and no, treadmills dont exactly turn my legs to rubber like a real hill, but it's better than nothing.

What both these guys said. Also, do you have a high school or college handy with a stadium? You could run the steps there.

Have been away for a few weeks and just playing catch up.

What the guys have said here is good. I will comment later.