I run on average 5 days and 25 miles a week, and am interested in beginning some speed and hill work. Is it recommended to do both in the same week, or to only do one or the other? I have also found a good deal of information on speed work, but not as much on hill work. I run primarily on a treadmill, so it is easy to control the grade, but I'm just unsure of where to start. Any suggestions would be greatly appreciated. TIA!
If you have not done alot of hills I would start on the tred at about 4-5% incline at a slow just faster then a talking rate for 3-5 min then recover and repeat. As time goes on increase incline and hill time and decrease recovery time. Working up to 5min hills 2min recovery would realy make a diffence in your running.
Thanks for the advice. I'll definitely try that. How often do you recommend doing hills? 1-2 times a week? I was also wondering how many repeats? Would you recommend doing speedwork also, or just focus on hills for a while? Sorry about all of the questions, I just enjoy planning and seeing progress. Thanks.
I don't run on a treadmill my workouts are all outside. I would just start with adding 1 either a hill or a speed workout a week, after several months go to 2 a week. My weeks are: Mon (speed or hills), Tues easy core and upper body, Wed (speed), Thr core and upper body, Fri moderate pace, Sat long, Sun rest. My speed days are varied: hills, interval, tempos, farfleks, ect, mix it up for best results. Good luck
Thanks so much for the advice! I would love to be able to do more running outside and get the natural hills to be able to help me out, but my husband is deployed and with two kiddos, I can't always get a baby sitter to watch them while I run. The treadmill is my necessary evil. I think you are right in that I should probably pick one and slowly build up. I tend to get overzealous and push myself harder than I should. Thanks for the reminder and suggestions.