Run Q about Hill Repeats

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2008-09-10 8:56 AM

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Master
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Ann Arbor, Michigan
Subject: Run Q about Hill Repeats

My plan calls for the following:

WU 10 minutes.  MS:  Run 6x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise for the remainder of the main set's 40minutes. CD 10 minutes.

  • About what grade should the hill be?  I'm guessing not a monster hill, but 2%, 4%?(I'm thinking b/c of time I might have to do this @ o'dark hundred on a t-mill)
  • Should recovery just be the time it takes to get to the bottom, or should I be divvying up the 40 minute balance of the main set into the hill repeats? (I.E. run up the hill, then a RI of, say, 5 mins, then up again?)
 Thanks!

2008-09-10 9:44 AM
in reply to: #1663604

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Cycling Guru
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Fulton, MD
Subject: RE: Run Q about Hill Repeats

Any "hill" you can find.  I would not consider a false flat a hill.  You want something with a little elevation change.  For a 2 minute hill you want something that is at least a 1/4 mile long.

Odd that it doesn't state recoveries.  But in most hill repeats your recovery will be running back down the hill at a very easy pace.  Based on the available recovery time of 28 minutes for the five rest periods you'll get, you should be recovering for about 5-1/2 minutes or so.  Then turn around and do it again.

2008-09-10 9:52 AM
in reply to: #1663604

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Master
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Atlanta, Ga
Subject: RE: Run Q about Hill Repeats
I have done hill repeats each of the last two winter seasons. The grade of the hill was about 3%. The distance was .3 miles to the top. It is excellent training.

The way I would work it is.. do a 1/2 mile to mile warm up run, then park yourself at the bottom of the hill. 
For the repeats themselves:
1. I hit my watch and start running at the same time.
2. Get to the top of the hill and hit the split button. I want to be at or near the same speed for each repeat.
3. I immediately turn around and trot / slow jog to the bottom of the hill.
4. Once I reach bottom, I wait for one minute.
5. repeat steps 1-4.
2008-09-10 9:54 AM
in reply to: #1663604

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Runner
Subject: RE: Run Q about Hill Repeats

Depends on the goal of the workout.

For this, I'd go somewhere around 4-6%.

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