So this is another edition of WOTW that I didn't do, but my high schoolers did. I do think it has value for runners of all abilities though.
What is the workout?
Explosive hill repeats are really simple: find a hill -- something steep, preferably grass. It doesn't have to be long, just something that takes you 8-10 seconds to bound up. (If there's not a hill near you, stadium steps work as well). Then, do hill repeats: sprint up the hill as fast as you can. Visualize yourself exploding up the hill. This is an all-out, maximum, 110% effort. At the top of the hill, walk back down and then rest for 3-5 minutes before the next one. Yes, 3-5 minutes. That part's essential -- you want to be fully recovered before you start again...this is a sprinter's workout; don't try to gain aerobic fitness on these. No, no running during rest. The first time you do this workout, only do 4-6 reps. Work your way up to 10. That's it, pretty simple.
Why should you do it?
Most readers are familiar with speed work. You know, regular hill repeats, track intervals, all that good puke-your-guts-out type of stuff. Well, these are a little different. This kind of hill repeat is speed development. They build strength, power, explosiveness, and all-around athleticism. If you want to run fast -- at any distance -- then you need to practice running fast. And if you can improve your top-end speed, then you'll improve your speed at all other distances.
When should you do it?
This is the kind of workout you can do year-round. In fact, you probably should be doing it year-round -- again, if you want to run fast, then you need to stay in touch with your base speed regularly. As you structure this within your week, you want to make sure you enter it fresh and rested (read: preferably not the day after a workout or long run) and you want to make sure you have another easy recovery day after it (especially early on in your progression...you'll be surprised how sore this might make your ol' distance runner's legs). If you do doubles, this might be a great one to do on a double day: run one run just like you normally would, and then for the second run work in the hills repeats. Also, please don't try to get in your miles and then do the hills. Like I said, you want to be fresh entering the hills; that's fine if your mileage takes a bit of a hit.
What is the workout?
Explosive hill repeats are really simple: find a hill -- something steep, preferably grass. It doesn't have to be long, just something that takes you 8-10 seconds to bound up. (If there's not a hill near you, stadium steps work as well). Then, do hill repeats: sprint up the hill as fast as you can. Visualize yourself exploding up the hill. This is an all-out, maximum, 110% effort. At the top of the hill, walk back down and then rest for 3-5 minutes before the next one. Yes, 3-5 minutes. That part's essential -- you want to be fully recovered before you start again...this is a sprinter's workout; don't try to gain aerobic fitness on these. No, no running during rest. The first time you do this workout, only do 4-6 reps. Work your way up to 10. That's it, pretty simple.
Why should you do it?
Most readers are familiar with speed work. You know, regular hill repeats, track intervals, all that good puke-your-guts-out type of stuff. Well, these are a little different. This kind of hill repeat is speed development. They build strength, power, explosiveness, and all-around athleticism. If you want to run fast -- at any distance -- then you need to practice running fast. And if you can improve your top-end speed, then you'll improve your speed at all other distances.
When should you do it?
This is the kind of workout you can do year-round. In fact, you probably should be doing it year-round -- again, if you want to run fast, then you need to stay in touch with your base speed regularly. As you structure this within your week, you want to make sure you enter it fresh and rested (read: preferably not the day after a workout or long run) and you want to make sure you have another easy recovery day after it (especially early on in your progression...you'll be surprised how sore this might make your ol' distance runner's legs). If you do doubles, this might be a great one to do on a double day: run one run just like you normally would, and then for the second run work in the hills repeats. Also, please don't try to get in your miles and then do the hills. Like I said, you want to be fresh entering the hills; that's fine if your mileage takes a bit of a hit.
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