Thinking about some Hills

So one of the 'issues' I had during my last 5K is a 'hill' in the middle of the race. This really hit me hard, even though I was able to run for 1.40 miles, that hill just killed me. I started looking yesterday at hill training, to help on my future runs.

Hill training can benefit:

• Promotes strength endurance.
• Helps develop power and muscle elasticity.
• Improves stride frequency and length.
• Develops co-ordination, encouraging the proper use of arm action during the driving phase and feet in the support phase.
• Develops control and stabilization as well as improved speed (downhill running).
• Develops maximum speed and strength (short hills).
• Improves lactate tolerance (mix of hills).

There are a couple of treadmill options at my gym a few of them will even allow to incline to from -3.0 to 30.0.

I plan on using this model two times a week to help improve my overall fitness and running speed. Maybe I'll do Tuesdays/Thursdays to keep it constant. I'm still looking for a set plan of attack in the gym.

Time/Distance	Pace	Incline
10 Minutes	Warm Up	6.0
1/2 Mile	Easy Pace	9.0
1/4 Mile	5K Pace	12.0
1/4 Mile	5K Pace	6.0
1/4 Mile	Easy Pace	6.0
1/4 Mile	5K Pace	9.0
1/4 Mile	5K Pace	6.0
1/4 Mile	Easy Pace	6.0
1/4 Mile	5K Pace	15.0
1/4 Mile	5K Pace	6.0
1/4 Mile	Easy Pace	6.0
1/4 Mile	5K Pace	12.0
1/10th Mile	Easy Pace	9.0
10 Minutes	Cool Down	6.0

What to join me but you need a beginners pace?

Beginner to hill training tips and tricks -

• Be cautious when hill training, look down and slow down; as you get comfortable your speed will increase eventually.
• When training, first start with normal walking and running, then slowly build up your endurance and strength before attempting a hill workout.
• Warm up before any workout session.

I created a beginner options feel free to use if you wish...

Time/Distance	Pace	Incline
10 Minutes	Warm Up	1.0
1/2 Mile	An Easy Pace	2.0
1/4 Mile	Your 5K Pace	3.0
1/4 Mile	Your 5K Pace	1.0
1/4 Mile	An Easy Pace	1.0
1/4 Mile	Your 5K Pace	3.0
1/4 Mile	Your 5K Pace	1.0
1/4 Mile	An Easy Pace	1.0
1/4 Mile	Your 5K Pace	6.0
1/4 Mile	Your 5K Pace	1.0
1/4 Mile	An Easy Pace	1.0
1/4 Mile	Your 5K Pace	3.0
1/10th Mile	An Easy Pace	2.0
10 Minutes	Cool Down	1.0

Ready to kill some hills!

 

Oh and side note the Official Hotcake Hustle photos are out - My kiddo's and I are included (of course they are eating donuts no less d'oh!) http://www.facebook.com/media/set/?set=a.10151353764869271.499671.36636484270&type=1