Twitter Pinterest

RUN eat REPEAT



Training: Hill reps

“To keep on going, you have to keep up the rhythm.”
– Haruki Murakami

 

Hills can make or break many runners at an event. I love climbing – because of the views you’re rewarded by and the fact you can pelt back down! But I’m not a great climber at all so these hill reps are a really important part of training. They do make a real difference too. The major benefit is your legs will recover quicker after a climb, so you can relax and get going on the rest of your run.  Do one of these weekly as part of your training – they should be a pleasant blast 🙂

Lonsdale-Fell-Keswick-060909-090907101414_H

Me struggling up Derwentwater trail climb (Lakeland Trails)

Running posture is so important. You do not want to be stooping when climbing – something many of us are guilty of when tiring. Ensure your head is up, your back straight and chest out – that opens your airways, letting valuable oxygen into your lungs.  Watch the superb video at the bottom of this page for more information.

Below are different hill reps, some taken from Trail Running Magazine, which I highly recommend (I’m a subscriber).

You don’t have to be ‘eyeballs out’ on these.

 

Basic Hill Reps

  • 10 minute jog warm up – this is key to avoiding injury and loosening up your muscles, lungs etc.
  • 400m uphill at 80% effort (doesn’t have to be too steep)
  • Slow jog back down
  • Repeat 5x (so 6 reps in total)
  • 10 minute jog warm down (slightly quicker than walking pace)

 

* Sustain your effort up the hill for all 6 repetitions.  Remember to maintain an upright posture.

 

Faster Uphill Reps 

Image from http://jezbragg.blogspot.co.uk/

Image from http://jezbragg.blogspot.co.uk/

These are a session by Jez Bragg in Trail Running Magazine issue #26.

Pick a hill you can run up for 20-30 seconds.

  • 10 minute jog warm up – this is key to avoiding injury and loosening up your muscles, lungs etc.
  • 20 – 30 seconds uphill at 85% effort*  Make sure you stay upright
  • Jog slowly back down
  • Repeat 7x (so 8 repetitions in total)
  • 10 minute jog warm down (slightly quicker than walking pace)

 

* Sustain your effort up the hill and for all 8 repetitions. As you improve, you can run for 30-40 seconds and so on.

 

Faster Downhill Reps

Also by Jez Bragg in Trail Running Magazine issue #26. Probably better on grass. Will give you real confidence tackling those downhill sections.

  • 10 minute jog warm up – this is key to avoiding injury and loosening up your muscles, lungs etc.
  • 30 seconds to 2 minutes downhill as fast as you can while staying upright and running efficiently
  • Walk back uphill for same time as you ran down (30 seconds to 2 minutes)
  • Repeat 11x (so 12 repetitions in total)
  • 10 minute jog warm down  (slightly quicker than walking pace)

 

Here is an excellent hill running video demonstration from Sandi Nypaver and Sage Canaday.

 

You can easily adapt these sessions to suit where you live and the time you have available. The key is repeated efforts which you can sustain. 

Hope you enjoy these sessions. Before long you’ll be breezing those hills and recovering much quicker! 

Jeff