Hill Sessions

mush500

Hi

I was just looking for some advice on Hill sessions. I haven't done these type of sessions before but really want to incorporate them into my plan this year- doing 10k's at the moment and hope to make another go at DCM later in the year.

Attempted my first session today and did a 1.5km WU and WD and 10x100m repeats at the magazine fort. Think I did them too fast though(25-32s) as had to slow jog/walk between them. Going forward I wanted to try maximise these sessions and had some questions I was hoping people could help with?

1. Is it better to do these as stand alone sessions or as part of a run?
2. Given I'm aiming for the marathon distance later in the year is session of few longer less steep repeats better than more shorter steeper repeats? eg 5x500m or 10x100m
3. I had heard that 5k pace is the best gauge of pace for these sessions is that correct?

Any advice appreciated

RacoonQueen

Something like the Munich mile would be far better for endurance training than doing 10x100m reps.
Loads of long laps you can do around the magazine fort. 4x1500m of ups and downs > 10x100m up IMO

Clearlier

What are you trying to achieve?

mush500

RQ thanks for reply, thats what I'd figured alright for the marathon training but was wondering would shorter reps help at this point in my base training.

Clearlier, initially just want to improve my 10km PB to sub 50min- my last race had a steep hill on it which I really suffered on.

Thanks for replys

firemouth

you could try a few IMRA races,after a few weeks youll be bounding up any hill a road race throws at you

Bludub

I would agree with RQ but also recommend doing a tempo run on weeks when not doing the reps.

I had the same problem with hills and incorporated hills into my long run which seems to have improved things for me.

randomCluster

RacoonQueen wrote: »

Something like the Munich mile would be far better for endurance training than doing 10x100m reps.
Loads of long laps you can do around the magazine fort. 4x1500m of ups and downs > 10x100m up IMO

What's the Munich mile? Can't find anything on Google about it.

shels4ever

randomCluster wrote: »

What's the Munich mile? Can't find anything on Google about it.

http://www.boards.ie/vbulletin/showthread.php?t=2056771143

T runner

mush500 wrote: »

Hi

I was just looking for some advice on Hill sessions. I haven't done these type of sessions before but really want to incorporate them into my plan this year- doing 10k's at the moment and hope to make another go at DCM later in the year.

Attempted my first session today and did a 1.5km WU and WD and 10x100m repeats at the magazine fort. Think I did them too fast though(25-32s) as had to slow jog/walk between them. Going forward I wanted to try maximise these sessions and had some questions I was hoping people could help with?

1. Is it better to do these as stand alone sessions or as part of a run?
2. Given I'm aiming for the marathon distance later in the year is session of few longer less steep repeats better than more shorter steeper repeats? eg 5x500m or 10x100m
3. I had heard that 5k pace is the best gauge of pace for these sessions is that correct?

Any advice appreciated

For marathon start off short and steep in base training and then gradually extend the reps and make them less steep for strenght endurance. High mileage will maintain your strenght so the later in training you go the less hills you'll need. Uphill tempos is a good marathon session too (apparently). Choose hilly courses too for some easy runs including long runs.
A good run to do in base training is say i hour inc last 5k (30 mins) uphill. You just extend this run as you progress through base training but keeping the uphill at the 5k or 30 mins.

Its a good one to do with a 10 X 100m earlier in the week. The 10 X 100m (hard) recruits a lot of muscle and the hard uphill finish to the long run gives that muscle endurance.

mush500

Thanks guys for all the advice- will definitely look at some longer reps and incorporate some of the suggestions here!

Clearlier

Letsrun have this link to an article in Runners world about hill repeats. Finding was that any kind of hill session gave the same improvement so it doesn't matter what kind of session you do.