1 minute hill repeats. What is the benefit?

arm stuff is targeted more efficaciously. upper body endurance/structure of their movement when running normally. also, calves and cardio.

Stone Philipshead wrote:

Running hard for 1 minute up a hill, and 1 minute walk/jog down.

Keep repeating at least 10 times. After a 2 mile warmup run.

Is this a worthwhile workout. If so, what is the main benefit?

Thanks

Do this workout every day for a year. You will became a champion one minute hill runner!!!!

It’s a classic early XC-season speed workout. If you ran it hard it’s like doing 10 x 400m at mile pace with 60s recovery, except the hills make it more XC-specific and also save you from both the pounding of doing the workout on the track (which you likely aren’t ready for early in XC season) and the urge to compare your times to the last time you may have done 10 x 400m w/ 60s (which was likely 1-3 weeks from the end of your track season, when you were near your peak and likely ran it faster than you would right now).

Verdict: Good workout.

Look up Henry Rono hill quote.

It’s a time tested workout for middle distance races, especially the mile. You are training speed endurance and leg power, but it’s not all that different than 10x400. Jogging down the hill will inevitably give you a pretty long recovery so this workout tends be easier than typical intervals. One minute on one minute off continuously uphill is better for speed endurance but not for power.

Also agree with Not an Expert. Good early season XC workout to get into the swing of intervals without a lot of hang-in-there-suffering.

Stone Philipshead wrote:

Running hard for 1 minute up a hill, and 1 minute walk/jog down.

Keep repeating at least 10 times. After a 2 mile warmup run.

Is this a worthwhile workout. If so, what is the main benefit?

Thanks

Heart stroke volume and builds power in the hips, glutes and hamstrings.