I wanna add hill repeats to my usual training, the only hill i have available is about 400-500m long and 16% gradient. Should i just run lower gradients (6-7%) on the treadmill or is this segment good for 5k training too? Btw my 5k time is 20m
I wanna add hill repeats to my usual training, the only hill i have available is about 400-500m long and 16% gradient. Should i just run lower gradients (6-7%) on the treadmill or is this segment good for 5k training too? Btw my 5k time is 20m
flatland wrote:
I wanna add hill repeats to my usual training, the only hill i have available is about 400-500m long and 16% gradient. Should i just run lower gradients (6-7%) on the treadmill or is this segment good for 5k training too? Btw my 5k time is 20m
You can do 10/15" sprints (maybe stretch to 30"/60" as kind of short "reps"), with plenty of recovery. Anything longer i would stick to the threadmill
8x 4 minutes uphill@ 10k effort, jog downhill
mountainmadness23 wrote:
8x 4 minutes uphill@ 10k effort, jog downhill
This doesn't answer the question at all. Do you even read?
The length of the hill is not always relevant - you don't have to run the entire distance every time. You could do 200m reps on that hill!
But I see nothing wrong in doing a session of reps up the entire length of the hill. Work up to, say, 12 reps over time. Keep the pace steady and the jog down fairly brisk to prevent it becoming too intensive s ession. In the immediate build up to an important race run 5-6 reps much quicker with a considerably longer recovery.
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