/ hill reps advice
I'm looking for advice on hill reps. I've been told that the idea is to run pretty hard up the hill for 2 minutes, then alternate the descents between a jog back and a fast descent for the first half (then jog) back to the start. I did this for the first time today on Moel Y ci (x10). The first 4 ascents were on the 2 minute mark, slowing to 2.18 by the 7th and the last three at 2.10 without any rests in between. I prefer the fell rather than the road to do this as i have a nail down my tib and fib (and various screws in the ankle) and i find turf is less aggressive shock wise on the descent.
Is this the right approach and is the idea to gradually get further up the hill in the 2 minute time allowance. Cheers for any advice. Phil
2 points I would make - this is physical training, not technique, so I would find a hill that's not ludicrously steep, and that you can run up without needing to break stride at obstacles.
Secondly two minutes is a long hill. I suspect you would benefit from reducing the lengh to something like 250m and doing 8 or 10 of them. Maybe after you've done a few sessions you can make one session in 3 of longer reps. As an example, for many people the ideal thing for hill reps is a big road bridge (in steepness and lengh)
Your jog down sounds ok. You need to be able to recover a bit, there's no point being a hero and going down too fast if you can't complete the session properly. You should find them all pretty hard going.
I'm lucky in that I've a hill right outside the house, though it does mean that there's a warm fire to chicken out to! The hill you use needs to be runnable so not too steep.
What I do is go for a couple of miles gentle run aiming to get back to the foot of the climb nicely warmed up. Then it's as many reps, usually in sets of four, as I can manage. I walk back down to the start after each rep. Finally I do a level jog to cool down.
Only do one session a week, it's too hard on the body to do more if you do them properly. If you are racing at the weekends then don't do them any later than Wednesday to give yourself time to recover. I knocked 20% off my time for the local race after just three months of hill reps.
Hey string arms - bit of a highjack - I live in Tregarth and am also trying to improve times. Its been a while since I last ran up Moel y Ci, the path over the top was an atrocious midden last time I was up, so Ive been sticking to (BORING) roads for a bit. Which bit of Moel y Ci are you choosing for the reps? The track/bridleway, or the fell part? Im interested for when Ive a few more miles in my legs :)
+ 1 to that.
Steep roads are also good.. plenty of roads from Bethesda up would be perfect.
Eryri's hill rep session in the winter is in llanberis, now Thursdays, which TBH isn't overly wise for a Saturday race.. Tuesdays was always the night which makes more sense.
Thanks Iain, good knowledge as ever. Itll be a while before Im doing reps on Elidir ;-) Im nervous of joining a club and realising just how slow/lacking in endurance I am! Right now, my regular 5km road run has 125m ascent, in 3 hills in the last 3km which I was kind of telling myself was hill reps of a sort...
My hill rep session in the past has been - as others suggest- a shorter distance than your 2 minutes must be.
Sprint as best I can up my hill then jog down, gradually reducing the time in between intervals by a few seconds at a time. As many reps as I can manage whilst still getting a "quality" sprint up the hill (ie not dying halfway).
Tuesday evening races start first Tuesday in April or there abouts.. great beginners races, start with shorter distances and build up. Normally well marked..
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