What's your hill workout?

[dutch_henry]

At the end of April I started running hills several times a week. As much as it sucks in the moment, I wish I started years ago because I'm pleased with the results. If you have hill workouts you like, let's hear them. Here's what's been working for me:

-The hill's grade should be such that you can run it (not so steep you have to jog, not so gentle you can sprint). This will change over time.
-Scale the length to your level of fitness. Aim for 400-800m, even if you have to work up to that.
-You want to run it, not jog it. You should finish with rubbery legs, jacked up heart rate, and huffing like a fat man on a broken escalator.
-When you get to the top, recover hands on knees. Focus on getting your heart rate and breathing back under control, like you'd do before a shot.
-Once you're mostly recovered, walk down and repeat. I think 3-4 of these make for a challenging workout.
-Over time, when they start feeling easier, awesome. But keep them hard by lengthening your stride, quicker turnover...or longer run + steeper grade.
-After a month or so, head to the areas you hunt to try out your new lungs and legs. For me this has been key to staying motivated.

I used to hate hills. For me, they were one of the big gaps in my fitness. I find that as I do them more, I'm getting mentally stronger and more willing to embrace the suck.

 

[P Carter]

It depends on what the goal is for the training session.

Early in the "season," I tend to use very short, very steep sprints for strength and to increase pump volume. Later on, I'll do mid-length hill repeats for Vo2max purposes. In the month or so before a race, I'll do longer ones for stamina and race pacing.

For hunting, I substitute heavy pack training on the hills instead of running.

You are right, they are hatefull at first but can be very beneficial.

A few resources:

An Intro to Hill Intervals for Stronger Climbing

The famous quote from Olympic gold medalist Frank Shorter is that “hills are speedwork in disguise.” That sentiment is undoubtedly true—strong hill running will make for a faster runner. But it’s only true to a point. Hill work at the exclusion of speed development on variable terrain will...

trailrunnermag.com

Strength Training Archives

Build power and resilience with Uphill Athlete's strength training resources, designed to enhance your athletic performance.

www.uphillathlete.com

 

[dutch_henry]

It depends on what the goal is for the training session.

Early in the "season," I tend to use very short, very steep sprints for strength and to increase pump volume. Later on, I'll do mid-length hill repeats for Vo2max purposes. In the month or so before a race, I'll do longer ones for stamina and race pacing.

For hunting, I substitute heavy pack training on the hills instead of running.

You are right, they are hatefull at first but can be very beneficial.

A few resources:

An Intro to Hill Intervals for Stronger Climbing

The famous quote from Olympic gold medalist Frank Shorter is that “hills are speedwork in disguise.” That sentiment is undoubtedly true—strong hill running will make for a faster runner. But it’s only true to a point. Hill work at the exclusion of speed development on variable terrain will...

trailrunnermag.com

Strength Training Archives

Build power and resilience with Uphill Athlete's strength training resources, designed to enhance your athletic performance.

www.uphillathlete.com

Thanks for the resources.

 

[2rocky]

I used to run a 2.4 miles up a hill (4.8 roundtrip) for about 1200 feet of total gain 1x a week and it made a big difference in my overall performance. More of a mental thing in addition to the conditioning part. Hills are my Achilles heel. .

 

[mtwarden]

I have a couple that I do, try to hit them once a week (anymore and I think you're over doing them)

Both of mine are longer- one is roughly a 1000' in a mile, the other is a 1000' in 3/4 of a mile- when I'm really on my game I'll do doubles and triples on the shorter one; I haven't found much benefit in really short ones as it translates to hunting ymmv

I also have some really (really) long ones too that I occasionally use as both a long day and hill day (12 miles)

 

[thinhorn_AK]

There’s a park here with a grass hill that takes about 20 seconds to sprint up going all out, I’ll do that hill 20-30x one day a week for a quick workout.

 

[4rcgoat]

No better way to simulate carrying weight up hill than to carry weight up hill. I dont like running in the least bit. Have a hill behind the house, starts out around 20 degrees and finishes roughly 35-40 degrees in approximately 300 yards, 40# in the pack and go up and down until i cant go up and down no more.

 

[MallardSX2]

Right out my back door.

 

[swampthing]

I am old enough that I cant run anymore but I do hike the hills!. I live in a fairly flat area but there is a small mountain with a cell tower on it just down the street from me. Once I get to the top and turn around I can see the rocky mountains about 75km off in the distance. "goat mountains" I say to myself and thats my motivation to keep at it!