For those of you not racing this weekend and want a different hill repeat routine try this workout to test your engine. This workout builds leg and lung power and several weeks of consistently doing the workout will improve your hill running and result in power increases in the legs.
Find a hill that is a steady climb that will take between 6-9 minutes in duration while keeping your heart rate in the 85-95% percent range of lactate threshold. So you will not be “red-lining” the heart rate but training right in the “sweet spot”. The hill should not be so steep that you can’t maintain the heart rate in this range. It can be done on trails or roads (I prefer roads).
After a 10-15 minute warm up including five 20 second “pickups” start the first set:
1. Climb the hill and keep you heels down (so you don’t aggravate the Achilles) / while pumping arms – focus on solid breathing and staying in your heart rate zone.
2. Recover on the run down (should take you roughly the same time as going up)
3. When you reach the bottom, then start with 50-75 Hindu squats (error on the low side for the number of Squats). If you need a demonstration of a Hindu Squat (check out video on www.racetwitch.com home page or do a Google search and you will see plenty of examples on how to do it correctly). The Hindu squats should be done quickly and exploding up, but stay under control with good form.
4. After the Hindu Squats immediately head back up the hill for the second set.
For those of you who want a challenge, attempt the following set:
8-10 Hill Repeats followed by 175-200 Hindu Squats after each recovery downhill run. Alternatively, do half of the hill climbs and Hindu Squats with nose breathing only – this is very tough but teaches you how to belly breath and staying relaxed!
After completing your set, warm down with 20-30 minutes of running in the 65-70% Heart rate zone.
I love this workout and do it every week (mid week) the benefits are immense! Please let me know your thoughts.
By Wayne Kurtz
Wayne Kurtz is founder of RaceTwitch.com and Endurance Racing Report, he has a lifelong passion for racing in various endurance sport races throughout the world. He is also the author of: ‘Beyond the Iron, a training guide for ultra-distance triathlons.’