Theres a moster of a hill in my town, about 250 Meters Long and 12%grade, Is this to long to do hill sprints up? If so could I do the whole hill but just slow it down a little bit?
Theres a moster of a hill in my town, about 250 Meters Long and 12%grade, Is this to long to do hill sprints up? If so could I do the whole hill but just slow it down a little bit?
Bump
10 seconds, 15 seconds 20, 30, and all the way to the top.
That's what I do on my local monster hill which is 220m long and 17%
When I do the whole hill, I start off quite steady, otherwise I won't make it.
Try to get a good rhythm and lift those feet when your stride is getting short.
My hill reps last summer on maybe a 10%-12% incline were ususally 10x45sec, which seemed to work very well for me.
that is a bit short, but could work out with enough reps. Typically I prefer to have my hills at around 2-2.5 miles with a minimum ob 18.5% grade. Have you read any Daniels? If you do you will see where I am coming from.
....yes....
Depends on the events you're training for and the point in the training cycle you're at. Longer hills early in the prep. Short hills during the comp phase, still shorter hills done as bounding just prior to the peak phase
Im about 5-6 weeks into my base phase. Been doing all easy runs with strides a few times a week and also will pick it up to about 10K pace at the end of a few of my easy runs for about 3 min.'s or so. I was thinking about doing hills in place of strides every now and then? Seeing how im in my base phase should I keep the duration short? say 10x25 sec.'s or somthing?
shonuff wrote:
that is a bit short, but could work out with enough reps. Typically I prefer to have my hills at around 2-2.5 miles with a minimum ob 18.5% grade. Have you read any Daniels? If you do you will see where I am coming from.
2-2.5 miles at 18.5%??? So you are running up the side of a mountain? That's 2000 ft of climbing.
cogee wrote:
Im about 5-6 weeks into my base phase. Been doing all easy runs with strides a few times a week and also will pick it up to about 10K pace at the end of a few of my easy runs for about 3 min.'s or so. I was thinking about doing hills in place of strides every now and then? Seeing how im in my base phase should I keep the duration short? say 10x25 sec.'s or somthing?
I don't think it really matters much. The main benefit of hills is that you can run at very high intensity, but recover very quickly.
i run that all the time... and yes, probably like this guy, i live on a mountain
wellnow wrote:
shonuff wrote:that is a bit short, but could work out with enough reps. Typically I prefer to have my hills at around 2-2.5 miles with a minimum ob 18.5% grade. Have you read any Daniels? If you do you will see where I am coming from.
2-2.5 miles at 18.5%??? So you are running up the side of a mountain? That's 2000 ft of climbing.
Hill sprints should typically be only 10 seconds long with full recovery. Hill repeats on the other hand can be 45 seconds-60 seconds.
How many repeats do you do on that mountain?
2.5 miles seems a bit long for a sprint *grin*