I mentioned in my blog on Interval Training (15th Feb) that hills can be used as a ‘substitute’ for speed work. So how does it work? Well, it depends on the length and incline of the hills you have at your disposal.
A not-too-steep longish hill is great for a continuous effort – similar to a threshold run. You run up the hill at a swift pace, turn and run back down at the same effort level (no jog recoveries, thank you!) and go straight into the next repetition. You might do this for 5 minutes non-stop, before taking a short recovery and then repeating. I get my runners to begin with 4 x 5 minutes with 90 second recoveries. Remember, though, that it’s the effort level of a threshold run you are trying to replicate, not the pace, which will inevitably be slower than on the flat.
If there’s a steeper hill nearby – one which takes you somewhere between 60-120 seconds to get up – you could try substituting your above-threshold speed session with hill repeats. You’ll be working on cadence, adding power to your leg drive and enhancing aerobic capacity. This time you are driving up the hill with almost maximal effort and then jogging or walking back down to recover. Aim for 6-10 repetitions to begin with.
Always warm up thoroughly before you hit the hills and steer clear of overly steep slopes – if the incline is such that your technique is compromised, you are reducing the crossover effect of the training.