What Pace Or Effort Should I Run Hill Repeats?

We get this question a lot from clients since we have a clear purpose/intensity behind our main training types (Easy, Threshold, Marathon, Interval, Repetition, Fast Reps) but not for hill repeats. We see hill training as Repetition work but with added resistance. Just like Reps, hill repeats help improve speed and economy.

In general, you should run hills at the same effort as Reps (current 1-mile race pace). They should not be sprints so you want to focus on running with good mechanics and make sure you’re not tightening up a lot near the top of the hill. Run hills fast but strong and relaxed throughout. Our concern with hills is always regarding the repeated downhill running between the work portion. Make sure to be soft/quiet on your feet running down the hill to reduce impact and ensure that you are taking enough time so you’re fully recovered between each.

“What’s Different About Training In Kenya?”

speedwork 18 december 2014

By Janet Bawcom

It’s a question I get a lot. “What’s different about the training in Kenya?” Recent doping news aside, when I look deeper and give it some real thought, I see two things that really separate the training in Kenya from the training elsewhere: Hills and Fartleks.

I’ll start with the hills,and my long run last weekend – an 18 mile loop with 3 uphill stretches longer than 2 miles each at a constant 4-7% grade. That loop doesn’t even pass for “hilly” around here. The reality is, when I train out of my mom’s home in Kapsabet, I’m running hills, hills and more hills. Not little inclines, but stretches 2-3 miles long that climb 500 feet or more – and I’m running them day in and day out – easy runs, workouts, and everything in between.