If you want to become a stronger runner run more hills……Its that simple. We have embarked upon a commitment this year to keep hills in a training program all year round. The boys I coach are convinced it has made them stronger over their respective distances of 400/800. However I believe that hill running should incorporated into every running program from 100m to marathons.
They make you stronger, build strength endurance and power and depending on the rest and the speed you can also make them a lactic session.
I love them as a track runner as they get you off the hard track surface and into a pair of runners for a session which just gives your joints a bit of a break. We run hills once a week and will basically run them in our program all year round.
They are also a great session for when you are travelling and means you don’t have to get to a running track if you have limited time. There is always a hill not to far away. I travel to Melbourne a bit and I head to the back of the Tan track on Anderson street. I can remember one session I did there where I run past a weekend warrior walked back down and ran past him again. He couldn’t believe it. He said to me “mate your mad”..
Some of our sessions.
2 x 4-5 @90% 4mins/12mins (130m hill at about 4% incline)
2 x 3 @ 92% 5min/12min
1×9 @85% 2min +15sec per run to a max of 4 mins
Depending on what phase of your training cycle you are in you can alter the session to suit by changing the rest and the effort.