Coach made us run 8x200 plus meter hill with a jog down recovery what does this workout do

Duck Quacks wrote:

Lane College wrote:

8 X 200 on the flats creates a high risk of injury? That's a new one.

Sprinting up hills will not have a significant impact, good or bad, on your race performance. I was a walk-on at Oregon for a year and Dellinger had us do reps up a hill only one time during the XC season.

Maybe if you worked harder, and ran more hill workouts, you wouldn't be a scrub walk on! Just sayin!

I guess if I had run a few thousands reps up a hill on my own, I would have bumped Don Clary out of the top five? Like the other walk-ones there, I pretty much ran myself into the ground so I don't agree with the not working hard enough comment.

Not a good workout. At the 200 meter length you should be on the flats. Up hill sprints repeats are a good workout but only in short distances (25 meters max.) If it's hill running adaption then repeating a 1k loop with rolling inclines would work better.

8x150ish hill reps were a early staple workout during my HS XC seasons. Very very good workout. Hill workouts are awesome for cross season I wish I did more.

Uncle Rico wrote:

I would imagine a little bit strength and form, little bit lactate threshold, little bit speed, little bit preparation for upcoming hilly courses.

It is also short enough so the people that didn't run over the summer can suffer through it. Make them run 800m repeats and they will just die:) This is just one of those nice early season workouts to practice running faster after a summer of taking it pretty easy.

olyrun wrote:

Not a good workout. At the 200 meter length you should be on the flats. Up hill sprints repeats are a good workout but only in short distances (25 meters max.) If it's hill running adaption then repeating a 1k loop with rolling inclines would work better.

Everyone else says it's good, and you come on here with this 25 meter hill reps, idiot. The 200 meter hill reps are fine.

You are a joke wrote:

olyrun wrote:

Not a good workout. At the 200 meter length you should be on the flats. Up hill sprints repeats are a good workout but only in short distances (25 meters max.) If it's hill running adaption then repeating a 1k loop with rolling inclines would work better.

Everyone else says it's good, and you come on here with this 25 meter hill reps, idiot. The 200 meter hill reps are fine.

We did hills one a week summer & the first part of the season before the real racing kicked in. It took about 2 min boys, 2:30 girls. Last one was to the top, about 5 min. Went to state 12 consecutive years off that.

It may have been the wrong thing but it taught kids toughness and how to deal with discomfort. It got them stronger and mentally they feared no hill in a race.

Not sure you get that in a 25 meter hill. But what do I know?

Dang your school should rescind your acceptance. How you made it on to a college team and into a college without knowing the purpose of this workout is beyond me. As your coach would say “go f yourself.”

Lane College wrote:

Duck Quacks wrote:

Maybe if you worked harder, and ran more hill workouts, you wouldn't be a scrub walk on! Just sayin!

I guess if I had run a few thousands reps up a hill on my own, I would have bumped Don Clary out of the top five? Like the other walk-ones there, I pretty much ran myself into the ground so I don't agree with the not working hard enough comment.

This back and forth epitomizes the sad state of causal discussion in America. Because you only did 1 hill workout while at Oregon says nothing about the effectiveness of hill workouts. The fact that you see your anecdotal experience as proof says more about your narcissism than it does about running.

olyrun wrote:

Not a good workout. At the 200 meter length you should be on the flats. Up hill sprints repeats are a good workout but only in short distances (25 meters max.) If it's hill running adaption then repeating a 1k loop with rolling inclines would work better.

Who runs up a 25 meter hill? If you don't have a hill, just run up a 200 meter bridge because it's basically a hill, actually it's the same thing. We use them in Florida.

Dril wrote:

Lane College wrote:

I guess if I had run a few thousands reps up a hill on my own, I would have bumped Don Clary out of the top five? Like the other walk-ones there, I pretty much ran myself into the ground so I don't agree with the not working hard enough comment.

This back and forth epitomizes the sad state of causal discussion in America. Because you only did 1 hill workout while at Oregon says nothing about the effectiveness of hill workouts. The fact that you see your anecdotal experience as proof says more about your narcissism than it does about running.

The idea is that the coach of Pre, Salazar, Chapa, Clary, McChesney and other great runners didn't prescribe hill repeats. If hill repeats result in such significant improvement, why wasn't Dellinger aware of that?

Lane College wrote:

Dril wrote:

This back and forth epitomizes the sad state of causal discussion in America. Because you only did 1 hill workout while at Oregon says nothing about the effectiveness of hill workouts. The fact that you see your anecdotal experience as proof says more about your narcissism than it does about running.

The idea is that the coach of Pre, Salazar, Chapa, Clary, McChesney and other great runners didn't prescribe hill repeats. If hill repeats result in such significant improvement, why wasn't Dellinger aware of that?

Ummm, ever heard of Henry Rono?

Or maybe “to work on your leg strength and speed development” was so vague an answer that it was only satisfactory to the stupid kids, and it left the smart ones curious?

Lane College wrote:

The idea is that the coach of Pre, Salazar, Chapa, Clary, McChesney and other great runners didn't prescribe hill repeats. If hill repeats result in such significant improvement, why wasn't Dellinger aware of that?

Maybe because Dillinger wasn't aware enough of Lydiard.

olyrun wrote:

Not a good workout. At the 200 meter length you should be on the flats. Up hill sprints repeats are a good workout but only in short distances (25 meters max.) If it's hill running adaption then repeating a 1k loop with rolling inclines would work better.

25 meter hill repeats? What are your qualifications to give this advice?

Very good workout. Crucial for early season development and will help you transition to faster work more easily. Hills do a lot of things. Your coach is right so you should feel confident listening to them.

Many people who have already posted are right as well. Except the ones saying hills don't work. They're absolute morons.

Good luck this season.

The king of the hill wrote:

I am only a freshman, so l am not criticizing him or anything, but yesterday we did a light warmup then we did 8x200(actually more like 250 or so, as we were running them 35-38 or so) with a jog down recovery. He told us to run them at 90 percent, but not all out, and it was to work on our leg strength and speed development. We then did a cool down jog and that was the workout.What is the purpose of this workout? This is our second time doing this workout and we are increasing two each time, all the while running the same effort and it did feel easier this week. He says run them at 90%, but on the last one we can pick it up a bit.

Solid workout but it depends on the objective. It's early season so the distance makes sense, but I don't think you should be doing them at 90%. I'd rather it be 12 x 200m at 75%-80% to really build up strength and get used to form going up the hills in general.

Later on in the season doing something like 6-8 x 200m at 95% where you jog the downhill then take another 2 min standing rest would be a very good session for building power. This could also be used during the season and is a pretty popular workout for 800m runners.

Looks like most people like this workout, except the guy with his 25 meter hills, lol.

The king of the hill wrote:

I am only a freshman, so l am not criticizing him or anything, but yesterday we did a light warmup then we did 8x200(actually more like 250 or so, as we were running them 35-38 or so) with a jog down recovery. He told us to run them at 90 percent, but not all out, and it was to work on our leg strength and speed development. We then did a cool down jog and that was the workout.What is the purpose of this workout? This is our second time doing this workout and we are increasing two each time, all the while running the same effort and it did feel easier this week. He says run them at 90%, but on the last one we can pick it up a bit.

My coach never made me do anything, I wanted to be on the team and run.

I lived in Chesterland, Ohio, for 24 years. It's a hilly area east of Cleveland and a nice suburb (not quite as nice as White Plains, outside of NY, or Aurora, outside of Chicago), but it's one of those suburbs. We had tons of hills. One of them was short, but very steep, (100m), and we'd do 1 day of intense hills (8 reps building to 16). Then an easy day after. But it helped us quite a bit.

Here's a topo map. The location is 8200 Cedar Road, but the park is just to the west.

https://www.alltrails.com/explore?b_tl_lat=41.510690299321205&b_tl_lng=-81.36375904083252&b_br_lat=41.506480295832205&b_br_lng=-81.35271906852722