HILL REPEAT SESSION. WHY HILLS ARE SO IMPORTANT!
Vložit
- čas přidán 10. 07. 2024
- I speak through my mindset throughout the session.
What to focus on when doing hill repeats.
What a typical session should look like.
An epic race on the last rep!
00:00 - Intro
01:27 - Hill Repeat session rep 1
04:47 - Rep 2
07:54 - Rep 3
10:58 - Rep 4
13:44 - Rep 5: THE RACE
19:19 - Summary
Train SMARTER not necessarily HARDER!
Keep things productive and you will see the results
For Best Athletics coaching: www.bestathletics.co.uk/coaching
For coaching wait list; www.justalilbester.com/coaching
For training plans; www.justalilbester.com/shop-1
For merchandise; www.justalilbester.com/shop
Follow along on Social Media!
Instagram - / justalilbester
Strava - / strava
Website - www.justalilbester.com/
Team Website - www.bestathletics.co.uk/
Onwards and Upwards, Nick
I love that these videos get less views. It means that less people are bothering to do this stuff. Which means I can gain a competitive edge by doing it.
I got the answer here at the last rep - the race....... thanks and congrates to you for this very interesting training session. Inga.
Great video Nick! Love hill sessions 😃
Amazing effort. Love the grind.
Nick Bester is a great example for those who want to do long distance running without looking lean (skinny).
He’s definitely lean with low body fat, he’s just not very light
@@blastedpotatotrue light=5’4 99pound Kenyan
Fuel hard! Train hard!! Let’s goooo! 💪🏻
Great video Nick! When you say “fuel hard” do you mean anything to do with food or drinks? If so, what’s the best fuel before your workout?
@@AlejoValenciaC yeah I mean sufficient amount of fuel for your body to perform well. Good carb fuel is things like, whole wheat pasta, brown rice, whole wheat bread, oats etc.
I miss home so much I even miss those potholes 😂 However definitely enjoying running in the cold in London. Great video Nick!
Awesome video, haha what a choice workout 🏋️♀️
Pretty good finishing heart rate by Geoff there
I do it on nearby trails. No dogs, no vehicles no pollution all you hear is nature and your footsteps and heavy breathing😅
Wow welcome back 🤩. That hill was steep but I wondering what was worse the potholes or the incline 🫣🤣.
🤣 adding an extra element to the hill repeats. Dodging ;)
@@justalilbester 🤣🤣🤣🤣
Hey Nick. What was your average puls in this training on hills rep. ?
Are there benefits to hill repeats at altitudes of 1600 metres+ if you're training for a coastal pancake flat marathon?
The potholes look like ankle breakers. I think you’ll win the bike race with the road bike finishing second and the mountain bike third.
Yup gotta be mindful of the potholes 👀 especially in Prime X shoes. Thanks, looking forward to the exhibition race
What does recovery look like? Do you just shuffle back down to the hill and then hit it again? Or faster tempo down the hill, and rest before the next rep? Thank you
Jog back easy down the hill is the recovery. As soon as you get to your spot you go again.
I saw the potholes 😅 & yep 🙈
Are you slow jogging back to the start for each repeat?
Yea exactly. Recovery is a slow jog down and then when you get to your start point you go again.
Also, are hill repeats/sprints better measured by distance or time? On a Friday I do an ingebrigsten type 2 x 8 x 40s. Wondering whether I should do 40s or just mark out about 160m for me to try run?
Time seems to be better when it comes to hill repeats (well for me at least). This one was obviously distance (if the hill is as good as this then distance).
@@justalilbester sounds good, thanks a lot
How short should be sprint hill sessions? And would you recommend also 6 reps? cheers :)
Something like 8 x 30 seconds, 8 x 20 seconds
Hill Reps at 1600m altitude! Let's go!
Great Video, are the bike riders going to be recreational riders? You will be able to beat them. You should also do a handicap start with those others guys, that would be very challanging
They’ll be recreational to good bike riders.
Yes we’ll do 2 races. One, ALL OUT from the same start. Two, a handicap race based on how the first race went.
Do you ever do Westcliff stairs? 😢 I walk those and they still do me in.
I did back in my Comrades training days. Brutal!!
what effort do you often execute in hill repeat session? Is this marathon pace or half marathon pace?
I would say starting at 8/10 finishing at 9.5/10. Starting at HM effort finishing at around 10k effort if not faster.
@@justalilbester great, so it mean we should run at higher intensity for short uphill interval such as 30 and 40 seconds.
I'm in struggle with the time of 2h42-2h44 marathon and can't improve now. I'll try more hilly runs in the next season to get faster. Thank you for great sharing.
how do you manage the downhills? I've always struggled with form on the downhill to not get injured, idk why but the downhills just HURT
So you want to keep your feet slightly lower to the ground to soften that impact. You also want to be in good supportive shoes if you know you’ll have loads of downhill in your run 👊🏻
If I’m training for a 10k what type of hill reps would you recommend? Should I do 2 x 8-10 x 40s. Or should i do 1 minute + hills
I would go for something slightly short and more explosive. Something like 2 x 10 x 15-20 sec. Still hill! 🔥 Smash it and hold that form!
@@justalilbester thanks Nick, you’re the best
A better way to keep constant effort during VO2max hills is by using power (provided your watch supports it). Staying on high Z3/low Z4 power zone for 2,5-3 minutes will get you where you want to be to reap the benefits. If power is not available run the first rep by feel, mark the turnaround point and elapsed time and try to match time and distance reached on every subsequent rep. This holds you accountable to not go too fast on your first rep as you'll certainly suffer too much on the last two reps.
Great way to remain productive throughout the session!
How much rest is it between reps? Must be at least 5 minutes jogging back
It was about 3-4 minutes to jog back and then you go again.
Were can i find those split shorts
Adizero (the previous model) 👌🏻
@@justalilbester thanks
What shoes did you use, look like Evo 1s?!
I wish I had the Evo’s 😉 not just yet. These were the Prime X Strung 2s
@justalilbester what shoes are good for training in? I thought the strung 2s were more racing shoes
@@Runsonwater they help me recover quickly with their high stack height 💥 great training shoes are Sen 10s and Boston 12s 🔥
@@justalilbester thanks so much!
Looks so much flatter on CZcams 😂
Not flat that I can confirm!! It’s a beeeast 🤣🙌🏻
The bike is gonna win, hands down, sorry dude. Good luck though!
Hill repeats sound brutal.
Oooh yes! So brutal but so good for you!!
Hill repeats are what got me from being constantly sidelined from running every few months due to stress injuries to running my first marathon…and negative splitting 😅. They are ESSENTIAL imo!! And have actually grown to really enjoy them as they are like speed work without all the impact.
It depends who's running and who is riding the bike
Between the good riders and sub elite level. I’m running and a few others are joining
I mean heart rate......?
Road bike
Road bike surely.