12 Mar '13, 12pm

More on hill running. The 'no pain no gain' type of session!

Running hills is like doing speedwork, in effort if not in outright speed. It is hard on your body, so don't do more than one of the following sessions per week. Hill Intervals This is the most basic and yet one of the most beneficial of sessions. Warm up with a 10- to 15-minute run and then do a set of intervals on a steep slope – it can be anywhere from 30 to 250 metres long. On the uphill section try to run at an intensity that is slightly harder than your best 5K race pace. Jog back to the foot of the hill and, when you’ve recovered, run hard up the hill again. Start with four or five intervals and gradually build up. You can increase the severity of this session by increasing the number of intervals and/or reducing the recovery time. Benefit Boosts leg-muscle power, giving you quicker, longer strides. Hard Hills For this session you need an undulating loop which inclu...

Full article: http://www.runnersworld.co.uk/general/everything-you-need...

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