MAS­TER HILLS

Trail Running (UK) - - Contents -

Ex­pert hill train­ing tips that will take your trail run­ning to the top

How of­ten you do hill ses­sions will de­pend on what you’re train­ing for. One hill ses­sion per week should be plenty, along with hilly runs dur­ing the week. I tend to do one hill rep ses­sion per week, a hilly tempo run, then hilly runs in gen­eral. Once the rac­ing sea­son ar­rives I usu­ally do a longer hill rep ses­sion, plus a shorter, faster one per week.

HILL SES­SION IDEAS

■ A good short, fast hill ses­sion is 10-12 x 1 minute, with a jog back or 90-sec­ond re­cov­er­ies.

■ An­other short one is 8 x 2 min­utes, with a jog back or 90-sec­ond re­cov­er­ies (if you’re lucky enough to live near a big hill the re­cov­er­ies can be walk­ing up­hill).

■ An ef­fec­tive long hill ses­sion is 3 x 10 min­utes (at a slower pace), with 90-sec­ond to 2-minute re­cov­er­ies.

■ An al­ter­na­tive long ses­sion is 20-30 min­utes of con­tin­u­ously run­ning up and down a hill, which takes 2-3 min­utes to as­cend.

■ Sim­ply work hard every time you en­counter a hill on your run.

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