There are numerous ways to make hills our friend. If you're looking for pure speed, you can run a fairly steep hill for repeats of 5-7 seconds. Rest until recovered, then go again, 6-10 times. Or pick a hill with a little less steep ascent, but a longer duration. This can be either one or two minutes to reach the summit. Cruise up these at an up tempo pace and come down easy. Repeat 7-10 times. Again, recover as needed.
My favorite way to use hills is in a Fartlek form. This can be accomplished in numerous varieties. The first one I picked up from one of my high school coaches. The plan is to run a long run on a hilly route, but make sure to do a pick up, either uphill or downhill. Depending on what you need to work on. Another variation is to do a typical fartlek where you go back and forth with your pace on the hilly route based on seconds or minutes. On one route we used telephone poles. Fast to one, easy the next two, repeat. A third variety is to just run a rolling hill route. The hills themselves will change your pace. Try a progressive run if you need something to keep yourself driven.
Any training plan should involve some hill running. Even strides up or down a hill will benefit a training plan. Things to consider. Vary the surfaces you run on hills. We benefit from our proximity to the Indiana State Park and Beverly Shores. One run can be done on pavement, another on loose sand, and yet another on a combination of packed dirt, bark and sand. The one concern I have seen, is to be careful coming down the hill. Any injury I have heard of came on the way down. Also, these ideas can extend to treadmill training.
Weekly Tip #1
November 6, 2016
NEWS: Jasmine McLemore signs with Western Michigan!
November 17, 2015
This weekly tip reminds us that the clock is ever ticking towards the end of one year, and the start of a new one. Many of you had great joys in 2017....