Hill running

EdMoses

Hi all,
I`m looking to introduce some hill work into my training to help build speed over 10k but not really sure where or how to begin. What kind of sessions do people find works for them? Also, can anyone suggest a location around Glasnevin or Drumcondra that would be suitable for such sessions? Many thanks. Ed.

BeepBeep67

I normally add hills directly after a base building phase.
You can start with 6 x 1min and build up to 12 adding 2 each week and then drop back to 6 and increase the time to 90secs/2mins - good 8 week progression there.
Also no harm in planning your long run over a hilly route at least every other week.

RayCun

What sort of pace should those reps be at?

ger664

RayCun wrote: »

What sort of pace should those reps be at?

Will depend on the incline of the hill so do reps at effort rather then pace.

For shorter hills 1 min in length 3K pace effort and 90+ secs at 5K-10K pace effort.

This is where your HRM comes into its own somewhere between 92% and 98% of max.

Micilin Muc

The hill from the junction of Mobhi Road and Botanic Avenue up to the junction with Griffith Avenue is a 25m gain over .45 mile. There are relatively few junctions on that stretch of road.

Edit: that's only a 3.45% incline.

thirstywork2

As beepbeep said i would add these after yourbse phase.
if its 10k you re aiming at i would start with 6 reps of 2mins up and 1min down increasing over 2-3 weeks and then strt bringing duration down as you get closer to your race maybe 90secs up and 1 min down x 10-12

ocnoc

Would you not want the reps to be longer than 1min?
Would a 5min rep not be better for building strength?
Although 5mins would probably slow down leg turn over....

EdMoses

Micilin Muc wrote: »

The hill from the junction of Mobhi Road and Botanic Avenue up to the junction with Griffith Avenue is a 25m gain over .45 mile. There are relatively few junctions on that stretch of road.

Edit: that's only a 3.45% incline.

That`s very helpful thanks. Just around the corner from me so might start with that.

BeepBeep67

thirstywork2 wrote: »

As beepbeep said i would add these after yourbse phase.
if its 10k you re aiming at i would start with 6 reps of 2mins up and 1min down increasing over 2-3 weeks and then strt bringing duration down as you get closer to your race maybe 90secs up and 1 min down x 10-12

Yep, I was thinking as part of a phase II, I'd normally drop the hills (except the long run) in phase III and start hitting the track and take that approach of getting shorter and faster as the race approaches.

thirstywork2

ocnoc wrote: »

Would you not want the reps to be longer than 1min?
Would a 5min rep not be better for building strength?
Although 5mins would probably slow down leg turn over....

The 1min reps arent like running in the track as your heart rate will stay alot higher and effort is important.
I usually run 15-25mins upa nice steep hill to get my legs used to the hills before starting reps or session on them

shazkea

Any suggestions for hills around the Malahide/Portmarnock direction?

I could head over to Howth but think I should start off on something a little easier first!! I had Ardgillan in mind but think the gates close early in April so I wouldn't make it on time.

Good advice on the reps, will use that!

Nules10

shazkea ardgillian is open till 7 in april and then 8 in may. Great spot for hill training... used it for my training for the cliffs of moher half last sept.

shazkea

Nules10 wrote: »

shazkea ardgillian is open till 7 in april and then 8 in may. Great spot for hill training... used it for my training for the cliffs of moher half last sept.

Open till 7, cool. I posted on the NCD forum to see what closing times were and was told it was only open till 6.
Yeah it would be a great spot although I won't be saying that as I run up that "big" hill! U fancy joining me for a session

Nules10

Hey Shaz will join you for a hill session... have been running on the flat alot and need to work in some hills. PM me let me know when and where.

LionelNashe

EdMoses wrote: »

Hi all,
I`m looking to introduce some hill work into my training to help build speed over 10k but not really sure where or how to begin. What kind of sessions do people find works for them? Also, can anyone suggest a location around Glasnevin or Drumcondra that would be suitable for such sessions? Many thanks. Ed.

From Richmond Road to Collins Avenue along Grace Park Road is fairly steep for over 1 mile.