Oh jees... wrote:
Hills are not the same as REP work. I think people underestimate the intensity of REP work at mile pace even if its only 5% of weekly mileage.
As a reference.
Go out an run 15 x 400m REP work at mile pace. Then tell me how that feels. Its hard work. It hurts.
Then run 15 x 1 min hill work. Its challenging but not the same.
In a Daniels rep workout the rest is four times the length (in time) as the rep. So a 17:00 5k runner who puts in 50 miles a week might do 10 x 400 @ 34/35 with a 2:20 jog after each. That's not a challenging workout. It's a fun workout that takes time - with all the rest!
Hill workouts vary widely. Some of them are much more challenging that a Daniels rep workout.