Running Hill Repeats

Ebony_Kitty

Which climb is better for hill repeats: 68ft of gain over 0.3 miles or 30ft of gain over .25 miles. My normal runs give me approx 65ft of elevation gain per mile. The first option gives me 40ft of gain during the first tenth, flat for a tenth, and 28ft for the last third. The second option is pretty consistent grade. I am looking to build my speed on hilly runs.

Currently pacing around 7:45/M for a 5K, 8-8:15 for 10K. Weekly mileage averages around 30-35, with 11 miles being my long run. I run 5 times a week with 3 easy runs, a speed workout, one long run, and I’d like to replace one of my easy runs with a varying run of hills, track work, and easy run every third week.

Thx.

lorrpb

68/0.3 is the steeper of the two if that's what you're asking.

spiriteagle99

Both are useful: short and steep and long and steady, though .3 isn't very long. I would do both, plus longer hills whenever possible. The short steep one strengthens the legs, the longer ones train the lungs.

Vladimirnapkin

Re-reading your original post. That's a solid program. I think you are being wise to rotate in another strength workout as you are planning. Either hill will work for this. What's your normal speed session?

Ebony_Kitty

Vladimirnapkin wrote: »

Re-reading your original post. That's a solid program. I think you are being wise to rotate in another strength workout as you are planning. Either hill will work for this. What's your normal speed session?

Sorry for the delay in my reply, I need to recheck my notifications. I currently run starting on Sundays: 7 easy /5 easy/7 easy/0/7 pace/12 slow and long/0. That running schedule fits my work schedule and leaves me with lots of calories to enjoy on Friday night. My first 7/5/7 have all been easy runs, my Thursday 7 miler is what I call a pace run around 8:15-8:30 I suppose and then the nice, easy long run on Friday which is ran in the mid to upper 9s. I'm thinking of changing my Sunday 7 to an alternating track/interval run, or hill repeats, maybe one each per month, and two easy 7s like I'm doing now. I was considering a 2 mile warm up, 3 miles of maybe 800Ms at 10K pace minus 30 seconds, followed by 400M recoveries four times, and then a 2 mile cool down. I sometimes bike on my 0 days, or go for a walk. I swim a lot in the summer but nothing too aggressive-it's more splashing than anything. My job keeps me on my feet a lot and I sometimes log 12-14K steps from work alone.

My ultimate goal is to race my 10Ks faster, maybe eventually dropping down to a sub 45. I'd also like to hit less than 22 for a 5K. I have run a few 13.1s but am not competitive at that distance and I don't have the time to invest in any longer distances at this point.

Thank you for your reply.