I have little to add since I kind of suck. But.
The lead coach at my club in London, as well as another good runner at the club (2:17 and 2:14 men) both swear by hills once a week.
Where we are in London dictates the workout but it's either 'Kenyan' style straight up and down x 8 on a medium grade 50 sec hill, 20 x 30 sec on the steep hill or 8 x 70 sec on the steep-then-medium hill. All rests on the second two are simply walk down then go again. No armchair recoveries.
https://www.google.com/search?site=&source=hp&q=jed+clampett&oq=jed+c&gs_l=hp.3.0.0l10.1855.2810.0.3922.8.7.1.0.0.0.125.661.5j2.7.0....0...1c.1.64.hp..0.7.564.0.VWrLLLv0PbUJed Clampett wrote:
"Anything done to excess is bad."
Bill Walsh, SF 49ers HOF Coach
Use a progressive periodization program. Lydiard has a good one that you can find on the internet in many places.
It is possible to over train.
Include speed development in your program. Ryan Hall, 2:04 marathoner did this very early on in his development and all the way through his career because his Dad was his high school coach.
One must use the gray matter between the ears as much as any other part of the body.
Get back to me if you agree on the above and have questions.
Jed Clampett
30 year teacher-coach, current writer about all levels of CC and T&F.
Daniels hills on a treadmill are good.1 min on 1 min off at 5 - 15% grade.no need for any down hills just jump on and off.
Just go run for a hilly run. If you have a place with lots of hills, do a bunch of your runs there. Focus on your form up the hills being on your toes.
If you want to do hill repeats, just find a good hill, doesn't matter if its 150m or 400m, just find a hill and run hard up it then jog down and turn around and run hard back up and repeat that a few times.
Jed Clampett wrote:
"Anything done to excess is bad."
Bill Walsh, SF 49ers HOF Coach
Use a progressive periodization program. Lydiard has a good one that you can find on the internet in many places.
It is possible to over train.
Include speed development in your program. Ryan Hall, 2:04 marathoner did this very early on in his development and all the way through his career because his Dad was his high school coach.
One must use the gray matter between the ears as much as any other part of the body.
Get back to me if you agree on the above and have questions.
Jed Clampett
30 year teacher-coach, current writer about all levels of CC and T&F.
I loved Walsh's WCO and throwing to the backs. Wish the Browns had done the same thing with Sipe under Sam Rutigliano. But we didn't have the D the 49ers had in '81...
Anyways, about hills:
https://www.plotaroute.com/route/1010465?units=milesI ran this yesterday with my track club (MIT). It's called "The W" and it's a 1-mile series of hills (1/4 mile hills up and down streets). 88 feet of ascent and 108 fet of descent. Ran 6:57 average over the 6 of them, with 90 seconds of rest.
The elevation doesn't seem too hard but the key is NOT to go out too hard. Run within yourself. The first mile everyone went out at 6:20-6:30 pace and then some died...It was hard staying back at 6:55-7:00 (almost at the end of the pack) but I was able to maintain the pace consistently. The good news is I had thought I'd be only able to do these in 7:30-7:40 but they weren't as hard as I thought. But they still sucked!
youth.in.revolt wrote:
How, exactly, does one incorporate hills into training? If one's using the Jack Daniels paradigm for training -- ie: threshold, intervals, reps, etc. -- which of those do repeat hills most resemble? And at what point in training is a workout of repeat hills most effective? (early on, base building? early season workouts? closer to peak races?)
How does one best incorporate hills training?
My Former team had a program that mix hills in with various workouts during xc season. Early season we did weekly tempos over a rolling hills loop, which progressed to surging on the hills as the season went on. For intervals we often did 4 minute or 2x2 minute hills hard with equal time jog back down. I found these type of workouts helped aerobically and built strength on hills.
I have a theory too wrote:
Jed Clampett wrote:
"Anything done to excess is bad."
Bill Walsh, SF 49ers HOF Coach
.
Including rest/recovery
+1
Is there a rule against attaching a helium balloon to yourself while running a road race?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
How rare is it to run a sub 5 minute mile AND bench press 225?
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
Matt Choi was drinking beer halfway through the Boston Marathon