5-6 Hills 5k-10k pace

Support | Organizer Technology Solutions

Search Cool Running Community

Last post: Nov 23, 2009 1:50 PM by esanders64

Lostmonkeyboy

61 posts since
Nov 20, 2008

Currently Being Moderated

Nov 16, 2009 3:18 PM

5-6 Hills 5k-10k pace

Any advice on this type of training.

Last time i did it i got it all wrong, i was running 5 or 6 miles hills (but on a treadmill)

So i've figured out 0.11 mile 5 - 6 times, so should i warm up with an easy 1 mile then start into the 5-6 repeats and then finish off with 1 mile run. I'm planning on doing this on a treadmill as there isn't really much hills around where i live and i want to get it done early before i get into work.

Do i take breaks in-between the repeats and for how long.

What number on the treadmill for incline would be best.

Please advise as i have to do this tomorrow.

Luker23

54 posts since
Oct 8, 2008

Currently Being Moderated

1. Nov 18, 2009 6:38 AM

in response to: Lostmonkeyboy

Re: 5-6 Hills 5k-10k pace

Sounds like you're pretty much on the right track. You may want a longer warm up and cool down for such a workout, but just go with what works for you. Between intervals, just go an easy jog of two-three minutes before you go to the next interval; this will greatly improve your endurance, as it will keep you moving and create a signal to your body that a slow jog is recovery, instead of walking. It will really help with your fitness level, trust me; I did the same thing and now an easy jog really helps recovery. As for the number on the treadmill, this is where you should experiment here, and see which level works for you the best. It may be 2, or it may be 5, but just fiddle around with it to find an incline that is challenging, but not impossible.

Marist College Cross Country- Run. Rehydrate. Run some more!

Bel Monte 50K-6:11:53

Lake Placid Marathon- 3:23:14

UAlbany Invitational (8K)-30:38

Philadelphia Marathon: 3:08:18

Report Abuse

Lostmonkeyboy

61 posts since
Nov 20, 2008

Currently Being Moderated

2. Nov 18, 2009 10:44 AM

in response to: Luker23

Re: 5-6 Hills 5k-10k pace

Thank you.

I'll try what you said next week, did it yesterday with only a minute recovery inbetween.

Report Abuse

Runnergal262

345 posts since
Sep 1, 2009

Currently Being Moderated

3. Nov 19, 2009 10:01 AM

in response to: Lostmonkeyboy

Re: 5-6 Hills 5k-10k pace

I'd have to agree with Luker 23 here... I like the fact you're warming up and cooling down. The only thing I'd change for me and the way I run like Luker 23 mentions is adding a rest period between intervals, I think it works better personally.

Best of luck- hill training will make you stronger.

Report Abuse

AsphaltRunner

253 posts since
Nov 25, 2008

Currently Being Moderated

4. Nov 19, 2009 10:16 AM

in response to: Lostmonkeyboy

Re: 5-6 Hills 5k-10k pace

LOL, I am wondering how can you run at 5k-10k pace on hills for 5-6 miles? That is not possible!

But you have gotten the concept down now. The are also called hill repeats or hill intervals. You can vary the training by making the inclines steeper or longer. It can be a very tough workout, but it is worth it.

James

Report Abuse

Lostmonkeyboy

61 posts since
Nov 20, 2008

Currently Being Moderated

5. Nov 23, 2009 10:02 AM

in response to: AsphaltRunner

Re: 5-6 Hills 5k-10k pace

Lets just say the incline got lower and lower as the running went on, i guess i was cheating myself on the 1/2 marathon training do the hill climbs.

Report Abuse

esanders64

3 posts since
Aug 19, 2007

Currently Being Moderated

6. Nov 23, 2009 1:50 PM

in response to: Lostmonkeyboy

Re: 5-6 Hills 5k-10k pace

Another variation for hill intervals on a treadmill is to increase the incline with each interval. The workout would go as follows:

- warm up for 10-15 minutes at an easy pace

- increase treadmill pace to somewhere around 30 seconds to a minute slower than your 10K pace and run for 2 minutes at 1% incline

- increase incline to 2% and run for 2 minutes, then decrease back to 1% for 2 minutes

- increase incline to 3% and run for 2 minutes, then decrease back to 1% for 2 minutes

Keep repeating this pattern of 2 minutes at an increased incline and then 2 minutes at 1%. By your last interval, you should feel like you are exercising at 95-100% effort. You can then finish up with 10-15 minutes at an easy pace.

When I do this, I usually do 6 intervals, starting at 2% grade and gradually increasing to 7% grade. It's quite a workout, and the constant change in incline adds some variety.