Is it safe to do 6-8 short hill sprints (10seconds) with 2 minutes rest after very easy run?This can be twice a day. I have seen some great improvement in terms of power by including them into my training. But would it be to much doing them every day ?
its ok if you like the speed and power you have for getting up the hill now and never want to improve. Recovery is key, do them once a day every other day. Also unless you are a sprinter, you shouldn't need 2 minutes rest between these sprints. You're spending longer on 80 seconds of strides than some people take to race a 5k.
Kvothe wrote:
its ok if you like the speed and power you have for getting up the hill now and never want to improve. Recovery is key, do them once a day every other day. Also unless you are a sprinter, you shouldn't need 2 minutes rest between these sprints. You're spending longer on 80 seconds of strides than some people take to race a 5k.
dude quit trying to be like bill nye the science guy, the fact of the matter is there are many pros out there faster than you that have done things way different than you think
billnye wrote:
Kvothe wrote:
its ok if you like the speed and power you have for getting up the hill now and never want to improve. Recovery is key, do them once a day every other day. Also unless you are a sprinter, you shouldn't need 2 minutes rest between these sprints. You're spending longer on 80 seconds of strides than some people take to race a 5k.
dude quit trying to be like bill nye the science guy, the fact of the matter is there are many pros out there faster than you that have done things way different than you think
Maybe you should offer something constructive instead of attacking others.
OP, I agree that recovery btwn sessions is key. What is right for you, unfortunately, can only be answered by you, but I would lean more towards every other day instead of twice a day. If you are set on doing SOMETHING short and fast each day, rotate hill sprints one day, strides the next, and a Tabata session the next. Beat the plateau.
theJeff wrote:
billnye wrote:
dude quit trying to be like bill nye the science guy, the fact of the matter is there are many pros out there faster than you that have done things way different than you think
Maybe you should offer something constructive instead of attacking others.
OP, I agree that recovery btwn sessions is key. What is right for you, unfortunately, can only be answered by you, but I would lean more towards every other day instead of twice a day. If you are set on doing SOMETHING short and fast each day, rotate hill sprints one day, strides the next, and a Tabata session the next. Beat the plateau.
You wanna hurt me? Go right ahead if it makes you feel any better. I'm an easy target. Yeah, you're right, I talk too much. I also listen too much. I could be a cold-hearted cynic like you... but I don't like to hurt people's feelings. Well, you think what you want about me; I'm not changing. I like... I like me. My wife likes me. My customers like me. 'Cause I'm the real article. What you see is what you get.
billnye wrote:
theJeff wrote:
Maybe you should offer something constructive instead of attacking others.
OP, I agree that recovery btwn sessions is key. What is right for you, unfortunately, can only be answered by you, but I would lean more towards every other day instead of twice a day. If you are set on doing SOMETHING short and fast each day, rotate hill sprints one day, strides the next, and a Tabata session the next. Beat the plateau.
You wanna hurt me? Go right ahead if it makes you feel any better. I'm an easy target. Yeah, you're right, I talk too much. I also listen too much. I could be a cold-hearted cynic like you... but I don't like to hurt people's feelings. Well, you think what you want about me; I'm not changing. I like... I like me. My wife likes me. My customers like me. 'Cause I'm the real article. What you see is what you get.
If you were hurt by what I just said, you have a very hard road ahead of you.
All the best.
Hillreps wrote:
Is it safe to do 6-8 short hill sprints (10seconds) with 2 minutes rest after very easy run?This can be twice a day. I have seen some great improvement in terms of power by including them into my training. But would it be to much doing them every day ?
You don`t have to do them. Simple as that.
billnye wrote:You wanna hurt me? Go right ahead if it makes you feel any better. I'm an easy target. Yeah, you're right, I talk too much. I also listen too much. I could be a cold-hearted cynic like you... but I don't like to hurt people's feelings. Well, you think what you want about me; I'm not changing. I like... I like me. My wife likes me. My customers like me. 'Cause I'm the real article. What you see is what you get.
Don't get suckered in, folks. This is John Candy's little speech from Planes, Trains and Automobiles. (Great movie, though.)
theJeff wrote:
billnye wrote:
You wanna hurt me? Go right ahead if it makes you feel any better. I'm an easy target. Yeah, you're right, I talk too much. I also listen too much. I could be a cold-hearted cynic like you... but I don't like to hurt people's feelings. Well, you think what you want about me; I'm not changing. I like... I like me. My wife likes me. My customers like me. 'Cause I'm the real article. What you see is what you get.
If you were hurt by what I just said, you have a very hard road ahead of you.
All the best.
Come on, Jeff ?
Kvothe wrote:
its ok if you like the speed and power you have for getting up the hill now and never want to improve. Recovery is key, do them once a day every other day. Also unless you are a sprinter, you shouldn't need 2 minutes rest between these sprints. You're spending longer on 80 seconds of strides than some people take to race a 5k.
Wrong. Ask Canova or Hudson. Those are SPRINTS, not strides, and you will need full recovery if you´re going to sprint more than once. The purpose of hill SPRINTS is to activate as many muscle fibers as possible, and to do so the speed must be close to all out.
Lol, I never saw it. It was just barely ahead of my time...
Don't ask us, ask your calf muscles and Achilles tendons.
In other words, this seems like a great idea as long as you don't get injured. I suggest every other day. But you might be a young person who can get away with doing it every day...for a while.
Doing it twice a day, seems like overkill.
+1
well,, wrote:
Kvothe wrote:
its ok if you like the speed and power you have for getting up the hill now and never want to improve. Recovery is key, do them once a day every other day. Also unless you are a sprinter, you shouldn't need 2 minutes rest between these sprints. You're spending longer on 80 seconds of strides than some people take to race a 5k.
Wrong. Ask Canova or Hudson. Those are SPRINTS, not strides, and you will need full recovery if you´re going to sprint more than once. The purpose of hill SPRINTS is to activate as many muscle fibers as possible, and to do so the speed must be close to all out.
^^ Yes, usually when people on message boards mention Hill Sprints they are referring to Canova-style all-out sprints. Using his definition of a hill sprint, no don’t do them every day. Your nervous system can’t do 8x All out Sprints every days... elite sprinters usually only Sprint at 100% Max speed 1-2 times a week..
But I think a version of hill sprints or “running faster” every day could be helpful. So 1-2 times per week do 6-8x 10 sec @ 95-100% effort. 1 day a week maybe do Downhill strides (you can get some great benefits). 1 day a week do something like 4-6x30 Seconds fairly hard to just touch on some lactate tolerance.. the rest of the days mix it up.. maybe 6-8 Hill Strides (about 80% effort or practice something such as 50m uphill + 50m cresting the hill, or doing a stride with a hard turn in the middle to practice regaining your rhythm.
If you subscribe to he “Joe Newton” school of thought you should do something fast every day. Which could be 1 x 300, hill sprints, etc. I have personally been doing strides after every run except hard workouts for the last two +months. My speed is the best as it has been in years.
It's idiotic.
celery wrote:
Don't ask us, ask your calf muscles and Achilles tendons.
In other words, this seems like a great idea as long as you don't get injured. I suggest every other day. But you might be a young person who can get away with doing it every day...for a while.
Doing it twice a day, seems like overkill.
Exactly this. I'm a natural sprinter switched to distance, and each of the 3 times I did hill sprints (N x 8-12 secs 90%+ effort) I fncked my calf up and was out for 2-3 weeks. I'll never do them again, which pisses me off as a) I love hills and b) I love sprinting. One or the other is fine, just not both at the same time. YMMV.
Here's what Brad Hudson says..
"Most runners will achieve as much strength and power improvement as they can get by doing 10 to 12 hill sprints of 12 seconds each, twice a week."
http://running.competitor.com/2015/12/training/steep-hill-sprints_9050
Exactly. If you’re not lucky the calf strain is always a threat regardless of fitness. If you do these daily then I would make sure to also make eccentric heel drops a key part of your prep/prehab.