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Hill Training Advice

  • 15-09-2012 2:24am
    #1
    physiopad
    Registered Users, Registered Users 2 Posts: 76 ✭✭


    Hi Folks.

    I am interested in doing some hill training to improve my Half time. Previously have done a half marathon in 1:45. (Was fecked for a few days after it). Hoping to beat this time in my next half marathon in 3months and looking at possible full marathon in April/May.

    Currently I am doing one long (up to ~16km) and one shorter run a week. I am now thinking of replacing the shorter run with a hill session/run

    Yesterday I did 3 x 1km up and down with varied steepness over the 1km distance. I no major side-effects from it today but was this too much to start off with.

    I am wondering now is 1km too long. Should I break it up into more reps of shorter distances etc?

    Can anyone give me ideas. I am doing my next half marathon in 12weeks so i do have time to work on this.

    thanks in advance


Comments

  • #2
    pointer28
    Registered Users, Registered Users 2 Posts: 1,356 ✭✭✭pointer28


    The hill session on my training plan was as follows:

    10m easy jog to warm up
    10 x 2 mins uphill at a steady pace, jog easy back down
    10m easy jog to cool down

    I'll know this afternoon if it was any good or not. :rolleyes:


  • #3
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    physiopad wrote: »

    Currently I am doing one long (up to ~16km) and one shorter run a week. I am now thinking of replacing the shorter run with a hill session/run

    If you are only running twice a week, replacing a short run with a hill session is not going to make much difference and might actually cause harm (injury).
    Try gradually building up to running 4/5/6 times a week, extend your long run beyond 16km etc and you will see big improvements.

    When you are consistenly running more often then you can staart introducing hill reps, intervals etc.


  • #4
    metamagical
    Registered Users, Registered Users 2 Posts: 45 ✭metamagical


    menoscemo wrote: »
    If you are only running twice a week, replacing a short run with a hill session is not going to make much difference and might actually cause harm (injury).
    Try gradually building up to running 4/5/6 times a week, extend your long run beyond 16km etc and you will see big improvements.

    +1 (and then some). Menoscemo is spot on - you're already risking injury by concentrating so much of your weekly mileage into your single long run, and switching your shorter run to hills is not going to help. Add at least another session to your week, and think about long intervals (e.g. mile or km repeats) before you think of hills.


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