Monday, July 24, 2017

Hill Sprints


It's not the dominant reason why we love our new home in England but our driveway is exactly 1.01 Kilometres in length.

Why is this important?

Because this length combined with the crucial fact that it is all downhill on the way out, and all uphill on the way back make it ideal for Hill Sprints.



What is a Hill Sprint?
(And Why)
A hill sprint is a shortish section of road where you can practise endurance training.  Ideally it's a hill section with what Marcus would ask for a 12% or greater gradient.

You can run up and down this section at maximum pace.  Resulting in:

- Exhaustion in a dramatically short period of time!
- Stamina Training
- Working at maximum heart & lung capacity
- And work on steep ascent and descent run training
- Over time a way to increase ones maximum Heart Rate and Lactate Threshold

In 30 minutes it provides a literally exhausting experience


An example Regime
Equipped with our 1Km inclined track surface with a steep hill at the end of a session:

- First run down warmup
- First run up max pace
- Second run down max pace
- Second run up max pace
- Right now we are km 4.0 total
- Repeat down and up 2Km loops until exhaustion
- Remaining 0.5Km down and 0.5Km up walking cooldown

Normally Hill Sprints take place on a much shorter hill section.  The above training regime however blends gradual ascent descent of about 0.85km for endurance with a final extremely steep 0.15Km lactate threshold training hill.

Additionally, running down and then up a 12% plus gradient teaches you the best way to run these inclines at speed.  For example on a downcline, body position (for Marcus, body forward).  On an incline attention to foot strike position  (for Marcus front foot strike)

You can attempt this say at least 1 time per week.


The Way Down


0m


200m


300m


400m


500m


600m


700m


800m


900m


1000m





Going Up


0m


100m
200m


300m


400m


500m


600m


700m


800m


900m


1000m

Learning Points
So there you have it,  Hill Sprints are  an excellent way to improve your Lactate threshold is less than 60 minutes perhaps even in 30 minutes per day.   Exhausting, but do try it.