Thoughts on Daniels and hill training?

What distance are you training for?

I agree with your general analysis of all of this, but I think what you will find is that most folks on here will suggest shorter, more intense bursts on the hills. So you might go really hard for 10 to 30 seconds instead of 30-70 seconds.

The overlap on hills and reps is running economy adaptation, so if you are training 5k or above, I think substituting hills for the vast majority of your reps would work just fine. Both reps and hills get you leaning forward, driving your arms, etc.

But I still think it makes sense to actually touch on actual speed once in a while, just so you aren't doing something at the end of a race that you haven't done in workouts, so I would still want to get on the track at least a couple of times during a training cycle.

If I was training for anything under the 5k, I would want the hills to be a supplement or an occasional alternative to track sessions, but would still want the bulk of my work to be on the track.

Thanks for the reply. Training for 5k to HM, but with an emphasis on 10k, as that's what I seem to be best at

Honestly, I wouldn't get too worked up about the 200s and 400s then. You can really gain the running economy benefits from working the hills in relatively short bursts, and the need to "stay in touch with your speed" at the 10k and half marathon is not that important unless you find yourself in a dogfight for position at the end of the race, which really doesn't happen all that often in most road races at that distance.

I prefer longer hills than short bursts. I used to do 300m reps on a gradual incline towards the beginning of the season, then gradually phase those out into R reps on the track.

Turns out to be roughly 60s reps.

These days I don't have easy access to a track, or good hill access, so I'm doing 45s reps that's 50/50 hill/flat. I stepped onto the track last weekend for the first time and found I was hitting right where I want to be for my R pace.

I'm a 4:15/14:50 guy, for what it's worth.

What would be a good hill workout in phase 2 of daniels 5-10k or half marathon training replacing reps? 30 seconds reps with walk back recovery?

of the 6 week phase would you do 3 weeks of hills and 3 flat reps?