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2016-10-19 8:13 AM

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Birmingham, Alabama
Subject: Hill Repeats - Q's for Runners
I've added a regular hill run into my training (primarily running at the moment) and did the first one on Monday.

I've got access to a hill that's about 200 yards long and pretty steady and steep near my office that I think is perfect for a lunch hill workout (best part is no cars!). My question is, when you run hill repeats (for those of you that do) do you go all out like you would in a speed workout or do you just run up and down it at race pace or even a comfortable pace? Do you change it up?

Monday I went all out which seems right, and has left my legs feeling gassed for a couple of days now, but I'd like more input.

Would also be curious how many repeats you'd recommend working up to for someone who's training for a marathon in February? I should peak at about 45 miles a week in January. Running in the upper 20s right now each week. Long run this weekend will be 13 miles. Monday's run was a 1/2 mile tempo warmup running to the hill, 4x up and down (one mile exactly), and a half mile tempo back to the office for a total of 2 miles.


2016-10-19 8:31 AM
in reply to: marti038

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Northern IL
Subject: RE: Hill Repeats - Q's for Runners

I basically follow flat ground workouts from tempo to faster intervals, and just do them on a hill. Have still followed the same time & effort as best I can translate it. At 200 yds, that would probably limit to the faster end of things.

2016-10-19 8:43 AM
in reply to: brigby1

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Subject: RE: Hill Repeats - Q's for Runners

^^^  What Ben said. Mine tend to follow 3-5' (figure 1/2 mile-ish) and I make them an interval workout (VO2 max).  I would love to do a tempo one (20' or so) but it's hard to find hills that long here in Baltimore. 

For 200 yards, you're pretty limited to true "speed" work unless you can somehow do very fast repeats without much rest.

2016-10-19 3:57 PM
in reply to: marti038

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Kailua, Hawaii
Subject: RE: Hill Repeats - Q's for Runners
be careful on hill repeats.

you can develop stress fractures in your toes, and also tear your hip flexors and Achilles

just saying from experience
2016-10-20 7:26 AM
in reply to: metafizx

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Subject: RE: Hill Repeats - Q's for Runners

Originally posted by metafizx be careful on hill repeats. you can develop stress fractures in your toes, and also tear your hip flexors and Achilles just saying from experience

That does bring up something to be careful of. Take a few of these workouts to fully get into it. See what happens in the early reps going moderate at first. Mayb pick it up a little more in the later ones. See how your body responds over the next few days. Over the next few times you'll be able to hone in better on how hard to go throughout. Don't have to nail it from the outset.

2016-10-20 11:27 AM
in reply to: marti038

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Subject: RE: Hill Repeats - Q's for Runners
Originally posted by marti038

I've added a regular hill run into my training (primarily running at the moment) and did the first one on Monday.

I've got access to a hill that's about 200 yards long and pretty steady and steep near my office that I think is perfect for a lunch hill workout (best part is no cars!). My question is, when you run hill repeats (for those of you that do) do you go all out like you would in a speed workout or do you just run up and down it at race pace or even a comfortable pace? Do you change it up?

Monday I went all out which seems right, and has left my legs feeling gassed for a couple of days now, but I'd like more input.

Would also be curious how many repeats you'd recommend working up to for someone who's training for a marathon in February? I should peak at about 45 miles a week in January. Running in the upper 20s right now each week. Long run this weekend will be 13 miles. Monday's run was a 1/2 mile tempo warmup running to the hill, 4x up and down (one mile exactly), and a half mile tempo back to the office for a total of 2 miles.


Go at a pac/effort that you can consistently managed for all reps. Also walking down, or very lightly jogging down to allow for FULL RECOVERY is key. People have this sill mentality that if they need to walk during a hard set, or their overall pace on the run slows too much they are not getting any benefit or adaption.


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