Hill Interval Sessions?

shazkea

A question on my log got me wondering about the correct approach for hill intervals.
So we (myself and Nules10) did a warm-up on a hilly route and then the hill reps The hill we were using is approx 200m and fairly steep (in ardgillan if anyone knows the area) and last night we did 8 reps.

So a couple of questions:

• what pace should we aim for - 10km, goal HM or 5km?
• recovery time - should recovery time be same as time to get up the hills or half that etc?
• should you continue to run on a flat stretch after you reach top of hill to simulate actual races - very few races finish at crest of hill!
• should we mix up longer and shorter distaces - for example 1 rep on 200m hill and next rep for 400m etc

Any thoughts or suggestions to help us out?

oldrunner

200m flat out. Then walk / slow jog for recovery - as long as it takes to get back down and feel ready for next interval.

ecoli

shazkea wrote: »

• what pace should we aim for - 10km, goal HM or 5km?

Depending on where you are in your training my advice would be to have these controlled in early stages of training perhaps 10k pace. The idea here is that you are developing running form. As you progress through your training coming closer to your goal race you can increase the intensity to develop this into an aerobic session - 3k-5k pace

shazkea wrote: »

• recovery time - should recovery time be same as time to get up the hills or half that etc?

Recovery should be short enough my general advice would be jog back down recovery. You should take as long as you need to recover especially in early parts of your training plan

shazkea wrote: »

• should you continue to run on a flat stretch after you reach top of hill to simulate actual races - very few races finish at crest of hill!

Dont think this is necessary. This is not a race simulation session it is to make the body more efficient. have a set time or distance for the reps and leave it at that

shazkea wrote: »

• should we mix up longer and shorter distaces - for example 1 rep on 200m hill and next rep for 400m etc

Progress through your training building from shorter to longer as you get stronger so one session 200s maybe 2-3 sessions later perhaps move to 400. Likewise you could do other way and start @ longer with less intensity and increase the intensity while dropping the distance as the training progresses

There are plent of different hill sessions and each have their own benefits. All out 10-12 second hill sprints are great for biomechanical improvements while long 2-3 min reps can be great for aerobic develop so mix and match to suit your training

Best of luck

shazkea

Cheers for the advice

Raighne

shazkea wrote: »

Cheers for the advice

If you're interested in coming along and getting some inspiration for your own training, I run hill sessions of various types all year generally at Kilmashogue on Tuesdays or Thursdays (currently Thursdays). While I am the mountain running coach for Crusaders, this is free and open for all and we get all levels.

Sessions always include warmup and cooldown during which there'll be dynamics and technical drills related to hill running.

Current program is below,

Program for upcoming months (provisional, changes may occur but will be posted here):

MAY

Mon 9th: Reps/Windsprints in Marlay Park
Mon 16th: Hill reps/Uphill windsprints at Kilmashogue
Mon 23rd: Reps/Windsprints in Marlay Park
Mon 30th: Hill reps/Uphill windsprints at Kilmashogue

JUNE
Mon 6th: Reps/Windsprints in Marlay Park
Mon 13th: Hill fartlek (venue TBC)

Hill reps are for those pursuing anaerobic training ahead of racing season. Allow 48 hrs before and after to be fully recovered/recover from other hard sessions. Windsprints are in-season sharpeners and suitably for weeks were you are racing.

I post updates at the thread at www.imra.ie titled "Crusaders Hill Sessions".

shazkea

Great thanks for the above - will hopefully check it out and will keep an eye out for the updates