Interesting session, so often we hear maintain effort uphill and then relax “recover” on the down hill. Your point about working the down hill to give the quads the eccentric overload, well received. Thanks for the vid…have a great weekend everyone 🤙🏽
Nice video. How many minutes at threshold do you recommend for each uphill rep? For example, I have long hill near me that takes about 4-5 minutes to run uphill at threshold pace. Is this long enough if you string together several reps?
Yep that hill will work nicely! Aim to do 12 mins at VO2max intensity to start as 12 x 1 min (1 min rest) or 6 x 2min (2 min rest) or 4 x 3 min (3 min rest). Threshold intervals are longer with shorter rest, say 6 x 4 mins (2 mins rest) or 5 x 6 min (3 mins rest)... best of luck!
Kenyan Hills are on my Marathon training plan. Never done them before. Are you trying to sprint these efforts or is it more of a maximum effort at race pace?
These should be in Zone 4 Threshold, so think a tempo effort faster than your marathon race pace but not a flat out sprint - we want to keep these aerobic! Best of luck with the training and race! 💪
I ❤ HILLS! Let me know if you have any questions around this session in the comments below 👇 Will you be adding this to your training plan?
Interesting session, so often we hear maintain effort uphill and then relax “recover” on the down hill. Your point about working the down hill to give the quads the eccentric overload, well received. Thanks for the vid…have a great weekend everyone 🤙🏽
Nice video. How many minutes at threshold do you recommend for each uphill rep? For example, I have long hill near me that takes about 4-5 minutes to run uphill at threshold pace. Is this long enough if you string together several reps?
Yep that hill will work nicely! Aim to do 12 mins at VO2max intensity to start as 12 x 1 min (1 min rest) or 6 x 2min (2 min rest) or 4 x 3 min (3 min rest).
Threshold intervals are longer with shorter rest, say 6 x 4 mins (2 mins rest) or 5 x 6 min (3 mins rest)... best of luck!
Nice effort. Always good to target the downhill for the quad dashers
💯
Looks like a good session, not tried pushing it downhill in hill reps before, will have to give it a bash
Cheers Dan, yeah it's a good one - let me know how you get on 👍
Kenyan Hills are on my Marathon training plan. Never done them before. Are you trying to sprint these efforts or is it more of a maximum effort at race pace?
These should be in Zone 4 Threshold, so think a tempo effort faster than your marathon race pace but not a flat out sprint - we want to keep these aerobic! Best of luck with the training and race! 💪