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1990 Views 5 Replies Latest reply: Feb 9, 2010 7:43 AM by Run Coach Robert RSS
achtungbaby Pro 132 posts since
Jun 27, 2008
Currently Being Moderated

Feb 7, 2010 1:26 AM

Hill Repeats

Would like to start integrating these into my workouts but am wondering where to fit them in.  This is my typical workout during the week:

 

Monday - Intervals/Yasso 800s

Tuesday - Cross train or easy run

Wednesday - Tempo Run

Thursday - Easy Run

Friday - Rest

Saturday - Long Run

Sunday - Cross train or rest

 

Suggestions?  Hill repeats are fairly short workout in terms of mileage and I'm kind of reluctant to reserve them as a workout for an entire day.  Thought about adding them to the end of my interval workout but dunno if that might be too much.

 

Thanks!





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  • lenzlaw Community Moderator 10,373 posts since
    Jan 18, 2008
    Currently Being Moderated
    1. Feb 7, 2010 6:33 AM (in response to achtungbaby)
    Re: Hill Repeats

    Depends on how many and how long.  If you do a mile-and-a-half warmup and cooldown, plus 8 eighth-mile hill repeats, that's 5 miles total.  I have alternated intervals, tempo and hills, doing two each week, so over three weeks you do two of each workout: week 1 intervals & tempo, week 2 hills & intervals, week 3 tempo &hills.  Others recommend doing hills during early phases of the training cycle, over the winter for instance.  Then switch to intervals when you get into more specific training for your target race.

     

    Len





    Len

  • Run Coach Robert Legend 782 posts since
    Jan 7, 2009
    Currently Being Moderated
    2. Feb 8, 2010 7:35 AM (in response to achtungbaby)
    Re: Hill Repeats

    Don't let yourself get caught in the trap of thinking, "This is my schedule and I have to stick to it."

     

    Think outside the box. You have a lot of options. Here are  few:

     

    1. Do a hill workout, instead of the Yasso 800's, every other week.

    2. Cut back on the # of 800"s one week and do some hill repeats at the end of your workout.

    3. Do some hills at the end of a shorter tempo run.

    4. Mix some hills into the long easy run.





    Robert Martin

    NFPT Certified Personal Trainer

    NFPT Endurance Specialist

    RRCA Running Coach

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    http://www.hardcoretrainingsystems.com

  • cyndi t Legend 1,061 posts since
    Aug 11, 2008
    Currently Being Moderated
    3. Feb 8, 2010 11:06 AM (in response to achtungbaby)
    Re: Hill Repeats

    I'm alternating hill repeats and intervals once a week so each month I get 2 of each plus one day a week of fartleks or tempo.





    TRUST THE TRAINING!

  • Run Coach Robert Legend 782 posts since
    Jan 7, 2009
    Currently Being Moderated
    5. Feb 9, 2010 7:43 AM (in response to achtungbaby)
    Re: Hill Repeats

    achtungbaby wrote:


    I tried the hill repeats (10x) tonight by jamming it in the middle of my easy run, so I basically had a longer warmup and cool down.  The result was the opposite of easy...!

     

    Thanks again!

    Ha Ha!

     

    You need the easy days to recover from the more intense days. Hill repeats are definitely intense.





    Robert Martin

    NFPT Certified Personal Trainer

    NFPT Endurance Specialist

    RRCA Running Coach

    SPINNING Instructor

    GRAVITY Personal Training Instructor

    GRAVITY Group Instructor

    Power Plate Level II Instructor

    2010 & 2011 Team Aquaphor Sponsored Athlete

    Gatorade G Series PRO Lead Ambassador, San Diego

    http://www.hardcoretrainingsystems.com

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