Monadnock Regional Milers

Hills, strength work, speed work in disguise 

Tonight we are going to step off the track and run some hills. We are going to use Southfield Road and we are going to break the hill into four segments. The plan is to run the 5k loop in a clockwise direction where we end up on Southfield Road for the end of the run. The hill will be marked out with four different markers splitting the hill in quarters. The work out will be to run at an accelerated rate 1/4 of the way up, then back down, ½ the up, then back down, ¾ of the way, then back down, then finally all the way up. This would be one set. Depending on how you feel, choose one set, two sets, or three.

The aim for hills is to run with good form up the hill, to run aggressively. Hills are speed work in disguise. Hills beg for greater knee lift, a higher oxygen demand, and a greater need for efficiency. With my high school runners we do a hill session at least once a week from the beginning until just before the end of the season. Hills build strength as well as help prevent injuries by reducing the stress on the joints while accelerating the heart rate. Traditional speed work can strain ligaments, tendons and joints, especially in older athletes where hills tend to moderate the intensity level with the help of gravity. Also hills make you strong so when you encounter one during a race, while it might not be enjoyable, you can relish the fact that others around you hurt more than you because of it!

1x/2x/3x

Beginning runners

Prepare to cover 10 laps (2 and ½ miles) by running as easily as you can for one lap, then walking for one lap. As your fitness improves add one lap of running to the workout, while keeping the walking lap the same until you can run for 10 laps straight. Now you are ready to begin the 5K/10K workout regime.