Most effective hill workout for me is 16x200m hill sprints with walk/jog down recovery. Got me from being a 5:03 miler to 4:47 miler from one workout. Really gave me the strength to kick that last lap
I’m training for my first 100 miler on August 27th! My coach likes to incorporate hill repeats, whether 4 x 30 seconds at the end of a long run or up to 3 minutes as its own workout! I did 5 x 3 minute hill repeats last month, and I did 6 x 3 minute hill repeats and it hurt real bad, but it’s sooo beneficial!
I looove hill repeats and I have witnessed their power! It sounds cliché but they're like a magic boost. It only takes a few days and I can feel (and measure on the clock) the added spring in my step. My favourite hill is about 200m long, takes me a bit over a minute and I usually do it 10 times in a row. I start at an effort around 7/10 and then aim to keep the pace throughout. Which means the last 3 reps are 10/10 :D
Yes... just over a minute and x10 is what I've tried to do usually. Those last few are tough although I always find I can dig in when I realise I'm on the last one.
Happy Birthday Andy 🎂🍰🥳 A great effort. I usually spend all my time trying to avoid hills 😅 but I will give this workout a go, just need to find the right hill first. Well done on another informative video - really helpful, thank you 😊
Happy Birthday Andy. 😊🎂👏 Stay safe and well. Have a wonderful day. 👍🏽 Fantastic video. Was looking for one and you guys have delivered. Thanks again.😊👍🏽
A very happy birthday to you Andy! Hope it's an awesome day! Love these videos, I am learning so much with every video! Thank you to your and the team.
Love it. And actually I would much rather do hill repeats than speed workouts. I have done them on trails as well as road and used them to prep for hilly trail races. Happy Birthday!
🎉Happy birthday Andy. Hope you have many more. I like running up hills for strength training but I don't do hill repeats. I will try to get that into my routine moving forward. Thanks for the workout.
Happy birthday Andy!! 🎂 Will try to incorporate some uphill running into my trainings, over here I've only really steep or really gentle inclinations, hope my legs survive the steep ones!
Happy Birthday, Andy. First day of hill workouts for me tonight. Was going to run 100m up then jog down - I want the jarring effect of the downhill as I have a nasty trail race up and down ski hills to prepare for - but maybe I'll try this at first. Really looking forward to it. Thanks.
Happy Birthday Andy. Here in Stoke it's very hilly most of my runs includes steep hills. I'll for sure include a few reps into my runs. Thanks for the informative video 🏃♂️👍
Have always incorporated hill repeats into my training. At least once a week I either do 10 second sprints (10 reps) or 90 second efforts (4 to 6 reps). I do these on a gradient of about 10%. I wouldn't call either of these my favourite workout though, in fact the 90 second efforts are absolute torture by the time I get to the fifth rep. Happy birthday Andy ;)
Happy birthday Andy! 🎂 Great workout. I've tried something similar, usually 5 reps after a parkrun and before a slow jog home. Now I might add in a set before parkrun as well...
I appreciate you showing the entire workout for us. I'm set to do hill repeats tomorrow and dreading it, but looking forward to conquering a hilly race this summer.
I've been doing hill repeats on my own training plan. I look forward to the session even though I find it quite hard. I get a sense of achievement from that session. 🎂🎂
🎂Happy hill repeat birthday Andy! Thank you so much for this video, I'm a runner terrified of hills, but this almost has me convinced to give hill repeats a try. It looks super hard, but also kinda approachable. I use a local hill as my warm-up walk, so I really have no excuses....
I recently started a marathon training block and having watched this workout when it first can out I'd decided to incorporate this session in to the plan. Having found hills over the years to pay dividends this format seemed a good way to put in a worthwhile longer session. Okay I'm 64 and would like at least a good for age qualifier in my October marathon and you might think i would have checked out what was vaguely expected again beforehand but i went with what was in my head. W/u 15min not quite 2m straight into the hills ( for my age i though 10 was pushing my luck so I did 6 ) and glanced at the watch when i reached the goal lamppost in 28/29 sec on the first, my thought's were 30 sec so didn't look again just worked on form. By chance on the last walk down (always jogged in the past so that was nice) my watch bleeped 3m and i set off on a mile out and back probably close to park run pace before the second set 6 x hill and finished session with slow w/d. An hour and 7m later in the mid day sun and a happy man got ready for work. Two days later I needed the planned rest day that following day, oh boy did my quads need a rest. Next time I do this session i'm thinking it will be 2 x 8 x 10sec with 3m easy in between. Any ideas for my age group Workout / goal marathon ? or should i just stick with what worked in the past, just tweaked a bit. Ian
Happy birthday Andy 🎂🎂🎉🎉I have to say I do like a good hill session. I find it good to do them in a group because you can really push yourself to keep up/pass friends of similar ability.
Thank James! Completely agree, it can be hard to find the motivation to do hill sprints if you have to find yourself accountable, always better in a group!
Well done Andy - great effort & well filmed by the crew with some great drone shots. Happy returns 🎂 & hope you managed to celebrate a little after the recording. I’ll always regard you as the King of Parkrun.
I do hill reps especially in the first weeks after a break. Normally they are planned once per week over a month or so and every week a little bit harder. It can be like running up fast 45sec and easy down for 45min or like 15x400m fast uphill. When I did it the first couple of times I hated them, but now I am convinced they prepare me for later hard flat interval sessions which are more simulating the competition (e.g. half marathon pace). Because they give me the power to hold high pressure for longer time, in other words shift my aerobic barrier further. Happy birthday! 🍰
🎂 I find hill repeats really tough so avoid it as much as I can. I know I need to include them in training but didn't know what to do. Will have to give this one a go
I was at the Gold Coast Running Expo today. I went to the Polar watch display. I asked if the watch The Running Channel. They said they hadnt heard of it. I was shocked, told them to check it out. Sorry nothing to do with the video. Just thought it was worth sharing
@@runningchannel your welcome. Your channel has become a great tool for myself and the many many many runners out there. Just the other day i was wondering about good pre run warm ups. I went straight the TRC channel. There was my answer on your video. Auctually i am trying to do my first marathon. I am trying for New York i may be a little late for this year. The organiser said next year will be no issue. I did initally try for it in 2020 a special birthday for me. But you know what happened then. Anyway Annas New York video made it look so much fun. Hopefully i wont have to wait till next year. Anyway got to get my run out today. Catch you guys later.
🎂 🍰 HAPPY BIRTHDAY Andy..! I have a great 5 mile circular course that can either have a short, sharp hill at the beginning (killing the legs at the start of the run) or a long, slow hill at the end (when my legs are already tired - which is definitely worse).
🥳 Happy belated birthday Andy! Hill reps is really tough but essential for improving one's running form. It is a love-hate relationship with hill reps. Definitely throwing in hill reps into the Marathon Training Plan from TRC which I have decided to adopt in preparation for 4th Dec Marathon in my city. Training will begin in Aug. This will be my first attempt to a Marathon.
That's a nice hill, so scenic and dry. I actually really really love hills, and this video helped me to see what is actually effective in a hill rep workout, and how heart rate should elevate over the interval. I do longer hill reps, on steeper hills, in between long warmups and cooldowns or just as part of a run. I think they're effective, but not sure.
Happy birthday Andy, 🎂 if you really like hills, head over here to Dublin, to do the River Valley and Ardgillan Parkruns, as Crocodile Dundee would say..."they're not hills, now this is a hill" 🤪
🎂 I really liked this video on hill reps. I like hills, and have a lot of them on my routes where I run. Definately moving away from chasing time on my routes, to chasing hill efforts instead. 😅
Where I live every where is a hill. Most of my training runs consist of around 180m-200m incline and I consider that to be a fun run....but I do love a hill repeat session.
@@runningchannel in the heart of the South Wales valleys...lovely running here. The graft of the hill climb is nearly always rewarded with a beautiful view so makes it all worth while
🍻Couldn't find a cake emoji with candles, so I've sent you a couple of pints. Useful. I missed this first time round and I am doing hill sprints as part of my marathon training. It was a relief to see how casual you were between the sprints, I was wondering if I was taking it too easy. Thanks again Andy.
🧁🎉. Great vlog and happy birthday… I think I’ll give more time to faster hill repeats . I just tend to go for hilly trails but rarely put much greater effort into them
Great simple workout plan, will try midweek. Interesting point about the hill helping you get into good form, great vid! Edit: Happy Birthday Andy! Spreading the knowledge on your birthday, legend! 🎂
Maybe, the 30min run in the middle is a good idea. I tend to go for longer hill reps with a shorter recovery jog in the middle but a different option might be fun.
I’ve been doing some hill repeats although I run back down the hill to practice downhill speed then take a walk break. Is practicing downhill speed like that not as beneficial as exclusively doing the incline repeats? Should I keep these separate? My main focus is trail running on trails with around 300ft/mile gain.
Happy birthday Andy if you can go out doing hill repeats on your birthday then I can at least go for a gentle run, I have been putting it as it was raining when I got up
I watched it twice to see if it was mentioned, but one of the best benefits of running hill repeats is such low impact going up regardless if you are on roads or grass. You just have to go real slow down hill on road downhill which is great for recovery.
What's your favourite workout? 🤔
Definitely not hill repeats ;)
Most effective hill workout for me is 16x200m hill sprints with walk/jog down recovery. Got me from being a 5:03 miler to 4:47 miler from one workout. Really gave me the strength to kick that last lap
@@balrajsingh776 i
आई
🎂 Cake walks 🎂 ;-)
I’m training for my first 100 miler on August 27th!
My coach likes to incorporate hill repeats, whether 4 x 30 seconds at the end of a long run or up to 3 minutes as its own workout!
I did 5 x 3 minute hill repeats last month, and I did 6 x 3 minute hill repeats and it hurt real bad, but it’s sooo beneficial!
I looove hill repeats and I have witnessed their power! It sounds cliché but they're like a magic boost. It only takes a few days and I can feel (and measure on the clock) the added spring in my step.
My favourite hill is about 200m long, takes me a bit over a minute and I usually do it 10 times in a row. I start at an effort around 7/10 and then aim to keep the pace throughout. Which means the last 3 reps are 10/10 :D
Yes... just over a minute and x10 is what I've tried to do usually. Those last few are tough although I always find I can dig in when I realise I'm on the last one.
🎂 Happy Birthday Andy! Really enjoying this series. Currently training for a half marathon and will try this workout for my next session.
Way to go, Andy. Happy birthday! 🎂
Thank you! 😃
Happy Birthday Andy 🎂🍰🥳 A great effort. I usually spend all my time trying to avoid hills 😅 but I will give this workout a go, just need to find the right hill first. Well done on another informative video - really helpful, thank you 😊
Happy Birthday Andy. 😊🎂👏
Stay safe and well. Have a wonderful day. 👍🏽
Fantastic video. Was looking for one and you guys have delivered.
Thanks again.😊👍🏽
A very happy birthday to you Andy! Hope it's an awesome day! Love these videos, I am learning so much with every video! Thank you to your and the team.
Thanks Nina! Really glad you enjoy our videos 😊 Will you be giving this workout a go?
Love it. And actually I would much rather do hill repeats than speed workouts. I have done them on trails as well as road and used them to prep for hilly trail races. Happy Birthday!
🎉Happy birthday Andy. Hope you have many more. I like running up hills for strength training but I don't do hill repeats. I will try to get that into my routine moving forward. Thanks for the workout.
🎂🎊🥳Happy Birthday Andy! I really enjoyed this workout video. Those were proper hill repeats!!
Happy birthday Andy!! 🎂 Will try to incorporate some uphill running into my trainings, over here I've only really steep or really gentle inclinations, hope my legs survive the steep ones!
Thanks for the great video and the explanation. I'll definitely use this workout. Happy birthday! 🍰🎂
Happy Birthday, Andy. First day of hill workouts for me tonight. Was going to run 100m up then jog down - I want the jarring effect of the downhill as I have a nasty trail race up and down ski hills to prepare for - but maybe I'll try this at first. Really looking forward to it. Thanks.
🎂 HAPPY BIRTHDAY!!! And thanks for the video. I was thinking about doing hill repeats and this will help!
🎂 Happy Birthday Andy! Great video and commentary of how you feel during this training session.
Hill training sessions are my absolute favorite. Peace 🕊️ Blesssings to everyone involved with the podcast.
Happy Birthday Andy. Here in Stoke it's very hilly most of my runs includes steep hills. I'll for sure include a few reps into my runs. Thanks for the informative video 🏃♂️👍
Thankyou @the running channel for this series! Not only inspiring me to go out running but giving me workouts to programme into my Garmin too!
Have always incorporated hill repeats into my training. At least once a week I either do 10 second sprints (10 reps) or 90 second efforts (4 to 6 reps). I do these on a gradient of about 10%. I wouldn't call either of these my favourite workout though, in fact the 90 second efforts are absolute torture by the time I get to the fifth rep. Happy birthday Andy ;)
Awesome job as usual Andy !!! Thanks for being you !!!
Happy birthday 🎂🎈🎉 Very inspirational, thanks for a great vid!
Wow! Great workout. I'm starting to train for a 5K peace. I'm going to do this. Thanks for the video.
Happy birthday Andy ! What dedication to run hills reps on this day 🤩
🎂Happy Hill Birthday! Great stuff Andy and really helpful as usual.
Happy birthday Andy! 🎂 Great workout. I've tried something similar, usually 5 reps after a parkrun and before a slow jog home. Now I might add in a set before parkrun as well...
I appreciate you showing the entire workout for us. I'm set to do hill repeats tomorrow and dreading it, but looking forward to conquering a hilly race this summer.
Thankyou. Another great video. Personally I love hills. I’ll definitely be adding this workout into my plan.
Happy belated birthday 🎂
I've been doing hill repeats on my own training plan. I look forward to the session even though I find it quite hard. I get a sense of achievement from that session. 🎂🎂
Well done Andy. Great video and a very happy birthday to you! 🎂
🎂 happy birthday! Love the workout. Hate the workout while doing it but love the workout.
Happy Birthday, Andy!! Hills….love them and don’t 😂😊. Thanks for the great video.
Happy Birthday🎉🎉🏃🏻♂️. Your effort is inspiring me to try this hill-rep routine today!
Thanks Michael! Let us know how it goes
🎂 Great workout Andy. A local hill is coming to mind to practice these on.
Happy Birthday! Thanks for the hill repeats
Great workout! I’ll have to try this! Happy Birthday!!! 🎂
🥳🎂 happy birthday Andy. I haven’t done any hill training in ages. Thanks for the tip … time to add it back into my weekly training 😅
Let us know how you get on! What's your favourite workout?
Happy Birthday, Andy! I did my hill reps yesterday. ;-)
Great job! I will definitely work this into my rotation!
🎂 happy belated birthday and will definitely be incorporating some more hill reps
Well done Andy! Great video! Happy birthday! 🎂
Happy Birthday! 🎂 I need to start doing some hill reps. I haven't done them in a while and I deliberately avoid them on my easy runs.
🎂Happy hill repeat birthday Andy! Thank you so much for this video, I'm a runner terrified of hills, but this almost has me convinced to give hill repeats a try. It looks super hard, but also kinda approachable. I use a local hill as my warm-up walk, so I really have no excuses....
Thanks Andy! Happy birthday 🎂🍰
I'm going to incorporate this into my routine next week. Now I just need to find a good hill...
Thank Robert! Good luck, let us know how you get on 👍🏻
Great effort Andy! 👊 and HB🎂👍
Going to give this workout a try tomorrow, looks great! Simple yet very effective, the way I like it.
I recently started a marathon training block and having watched this workout when it first can out I'd decided to incorporate this session in to the plan. Having found hills over the years to pay dividends this format seemed a good way to put in a worthwhile longer session. Okay I'm 64 and would like at least a good for age qualifier in my October marathon and you might think i would have checked out what was vaguely expected again beforehand but i went with what was in my head. W/u 15min not quite 2m straight into the hills ( for my age i though 10 was pushing my luck so I did 6 ) and glanced at the watch when i reached the goal lamppost in 28/29 sec on the first, my thought's were 30 sec so didn't look again just worked on form. By chance on the last walk down (always jogged in the past so that was nice) my watch bleeped 3m and i set off on a mile out and back probably close to park run pace before the second set 6 x hill and finished session with slow w/d. An hour and 7m later in the mid day sun and a happy man got ready for work. Two days later I needed the planned rest day that following day, oh boy did my quads need a rest. Next time I do this session i'm thinking it will be 2 x 8 x 10sec with 3m easy in between. Any ideas for my age group Workout / goal marathon ? or should i just stick with what worked in the past, just tweaked a bit. Ian
Happy birthday Andy 🎂🎂🎉🎉I have to say I do like a good hill session. I find it good to do them in a group because you can really push yourself to keep up/pass friends of similar ability.
Thank James! Completely agree, it can be hard to find the motivation to do hill sprints if you have to find yourself accountable, always better in a group!
🎂🥳 Well done, Andy. Thanks for another great video.
Thanks Linda! What's been your favourite Training Peaks video?
Happy Birthday Andy 🎂 Great content again TRC
🎂Great workout Andy, happy Birthday Enjoyed the video
Happy Birthday Andy!....Keep up the great content.....
Happy birthday I enjoy your channel!
Well done Andy - great effort & well filmed by the crew with some great drone shots. Happy returns 🎂 & hope you managed to celebrate a little after the recording. I’ll always regard you as the King of Parkrun.
Thanks Roger! We got really lucky with the weather for the shoot as well 😊 Would you do hill reps on your birthday?
Many happy returns of the day.
Way to go Andy! 🍰 Happy birthday!
Cheers Andy 🍰 Must get back to doing more of these
🎂 great workout and happy birthday!
I do hill reps especially in the first weeks after a break. Normally they are planned once per week over a month or so and every week a little bit harder. It can be like running up fast 45sec and easy down for 45min or like 15x400m fast uphill. When I did it the first couple of times I hated them, but now I am convinced they prepare me for later hard flat interval sessions which are more simulating the competition (e.g. half marathon pace). Because they give me the power to hold high pressure for longer time, in other words shift my aerobic barrier further. Happy birthday! 🍰
🎂 I find hill repeats really tough so avoid it as much as I can. I know I need to include them in training but didn't know what to do. Will have to give this one a go
🎂a bit late!!! happy belated birthday! will catch you on the next one.
I was at the Gold Coast Running Expo today. I went to the Polar watch display. I asked if the watch The Running Channel. They said they hadnt heard of it. I was shocked, told them to check it out. Sorry nothing to do with the video. Just thought it was worth sharing
Thanks for spreading the word about us Marc! We really appreciate the support 😃
@@runningchannel your welcome. Your channel has become a great tool for myself and the many many many runners out there. Just the other day i was wondering about good pre run warm ups. I went straight the TRC channel. There was my answer on your video. Auctually i am trying to do my first marathon. I am trying for New York i may be a little late for this year. The organiser said next year will be no issue. I did initally try for it in 2020 a special birthday for me. But you know what happened then. Anyway Annas New York video made it look so much fun. Hopefully i wont have to wait till next year. Anyway got to get my run out today. Catch you guys later.
🎂 Happy Birthday Andy! Great workout!
🎂 Happy Birthday Andy! What a way to celebrate 😂
Happy birthday Andy 🍰. A few more of those hill reps and you’ll be ready to beat your own parkrun WR.
Well done Andy, looks like a fun session 🎂🍰🧁
🎂 🍰 HAPPY BIRTHDAY Andy..! I have a great 5 mile circular course that can either have a short, sharp hill at the beginning (killing the legs at the start of the run) or a long, slow hill at the end (when my legs are already tired - which is definitely worse).
Tough work-out! Happy Birthday!
🥳 Happy belated birthday Andy!
Hill reps is really tough but essential for improving one's running form. It is a love-hate relationship with hill reps. Definitely throwing in hill reps into the Marathon Training Plan from TRC which I have decided to adopt in preparation for 4th Dec Marathon in my city. Training will begin in Aug. This will be my first attempt to a Marathon.
Hi guys, how often do you recommend doing this workout. Once a week every other week? Thanks for all the effort and information 😊
🎂 Thanks for this one!
I am gonna try this : thanks Andy! 🎂🎂
Happy Birthday Andy 🎂 Hill repeats don't sound like much of a birthday present. Hope you have a great day
That's a nice hill, so scenic and dry. I actually really really love hills, and this video helped me to see what is actually effective in a hill rep workout, and how heart rate should elevate over the interval. I do longer hill reps, on steeper hills, in between long warmups and cooldowns or just as part of a run. I think they're effective, but not sure.
Fair play doing that workout on your birthday Andy! 🎂
🎂Nice video Andy. Happy Birthday
Going to try this tomorrow, thanks
I'm liking the series. Looking forward to putting these tips to the test.🙂
Great John! Which one has been your favourite so far?
Happy birthday Andy, 🎂 if you really like hills, head over here to Dublin, to do the River Valley and Ardgillan Parkruns, as Crocodile Dundee would say..."they're not hills, now this is a hill" 🤪
Happy Birthday 🎂 Andy!
🎂 I really liked this video on hill reps. I like hills, and have a lot of them on my routes where I run. Definately moving away from chasing time on my routes, to chasing hill efforts instead. 😅
Where I live every where is a hill. Most of my training runs consist of around 180m-200m incline and I consider that to be a fun run....but I do love a hill repeat session.
Wow that's a very hilly fun run 😂 Where abouts do you live?
@@runningchannel in the heart of the South Wales valleys...lovely running here. The graft of the hill climb is nearly always rewarded with a beautiful view so makes it all worth while
Did 18k long run today. I'd be pleased to dedicate the effort to your birthday! 🎂
I confess I avoid hill reps but when I do them I definitively the benefit. Happy birthday 🎂 😀
🎂 Happy birthday Andy Hope you had a awesome day
🍻Couldn't find a cake emoji with candles, so I've sent you a couple of pints.
Useful. I missed this first time round and I am doing hill sprints as part of my marathon training. It was a relief to see how casual you were between the sprints, I was wondering if I was taking it too easy.
Thanks again Andy.
Happy Birthday Andy! 🥳🍰🎂🥞
🧁🎉. Great vlog and happy birthday… I think I’ll give more time to faster hill repeats . I just tend to go for hilly trails but rarely put much greater effort into them
🎂 This inspired me to do some hill reps today. First time in weeks!
Great Workout l love Hills but havent dne ths type of hill wrk out Thank u
Great simple workout plan, will try midweek. Interesting point about the hill helping you get into good form, great vid!
Edit: Happy Birthday Andy! Spreading the knowledge on your birthday, legend! 🎂
Great! Let us know how you get on 😊 Have you tried any hill workouts before?
Happy Birthday Andy!!!!!!!!!!!!!!!!!!
Happy Birthday Andy - looked like fun 🎂
That looks very much like Yates Meadow in Epping Forest - part of the course of the only fell run inside the M25! Great location for hill training
🧁Happy birthday Andy. I like hill reps. Never done a run after then more though, must give this a try!
🎂 Happy Birthday Andy. Hill reps are great, uncomfortable at the time but definitely worthwhile.
Thanks Alasdair! Going to give this hill work out a go?
Maybe, the 30min run in the middle is a good idea. I tend to go for longer hill reps with a shorter recovery jog in the middle but a different option might be fun.
Happy Birthday Andy 🍰 Great workout - what could be better than some hill reps on such a day? 😉
I’ve been doing some hill repeats although I run back down the hill to practice downhill speed then take a walk break. Is practicing downhill speed like that not as beneficial as exclusively doing the incline repeats? Should I keep these separate? My main focus is trail running on trails with around 300ft/mile gain.
Happy birthday Andy if you can go out doing hill repeats on your birthday then I can at least go for a gentle run, I have been putting it as it was raining when I got up
I watched it twice to see if it was mentioned, but one of the best benefits of running hill repeats is such low impact going up regardless if you are on roads or grass. You just have to go real slow down hill on road downhill which is great for recovery.