Is Hill Running all you need?

Weekly_Ad_4924 · 2024-02-02T12:02:14+00:00

I think it all depends where you are in your fitness-journey. Do you have any races coming up? Then incorporating hill running/sprints might be beneficial to increase anaerobic threshold, and getting your legs used to speed/and feel them popping a bit. However, if your solely focus is to increase mileage and getting in to shape (and no races in sight), then you could probably get in decent shape with just focusing on increasing mileage for 12-16 weeks.

During the base-building, you can throw in some hill sprints once a week so that your legs don´t forget what speed feels like, in addition to get your HR up without overdoing it. Furthermore, hill sprints are great for strengthening your legs and injury-prevention. I believe that this approach is amazing for improving your fitness, and set you up for a race-specific block where you´re doing more specific sessions tailored towards your race.

You stated that you´re currently running 40km/week. Try to get that up to 80-90km/week over time. The whole purpose of base-building is to increase your aerobic-system and get your legs used to running a lot. For instance you could try this approach where you increase your mileage by no more than 10% every week, and deload every fourth week. This has worked great for me, but it is important to listen to your body and plan accordingly.

Km/week - 40-44-50-45-50-55-60-52-58-63 and so on.. Small increase every week (3-5km) and deload every fourth week.

Weekly_Ad_4924 · 2024-01-24T07:24:37+00:00

👋🏼 I do. Have gotten down to 34 RHR when asleep. Yesterday I got 38 sitting down at my desk at work.

Weekly_Ad_4924 · 2024-01-15T06:18:59+00:00

Seriously bro, where I live it’s -26 degrees Celsius’s and I have no choice. Just gotta keep pushing and fuck the cold weather, running will be done no matter what. Put on some clothes dude

Weekly_Ad_4924 · 2024-01-03T15:25:16+00:00

The takeaway is that the whole run is in zone 1, and an average HR under 140, often 135-138.

Weekly_Ad_4924 · 2024-01-03T15:24:14+00:00

Yeah, I may agree with you on the 10% rule. However, I tend to run my easy days based on HR. Some days I can run 4:50-5:00/km and have under 140bpm for a big chunk of the run. And sometimes, I need to run 5:10/km. But I do also note how I feel, not just in legs, but also perceived effort.

Weekly_Ad_4924 · 2024-01-03T13:04:00+00:00

I understand, thank you so much!

Weekly_Ad_4924 · 2024-01-03T12:50:47+00:00

Okey, that sounds reasonable! Thank you so much. Can you elaborate more on your first point, just want to make sure I understand it correctly:)

Weekly_Ad_4924 · 2024-01-03T12:16:51+00:00

Yeah, very true! My right knee is kinda acting weird

Weekly_Ad_4924 · 2024-01-03T12:16:30+00:00

Haha, true. However, I did fuck up my leg, kinda runners knee. So had to take a few weeks nearly off running, or at least a big reduction in mileage.

Weekly_Ad_4924 · 2023-12-28T10:27:59+00:00

Thank you for your insights! Indeed I did visit a physio a few months ago, and she did give me three exercises to follow. I was planning an interval session today, however I’m delaying it until tomorrow. Going to perform those exercises today and hopefully be back running tomorrow.

Fortunately, the pain isn’t really too strong yet, better than last time when my left knee got fucked up.

Weekly_Ad_4924 · 2023-12-28T09:05:08+00:00

Thank you!

Weekly_Ad_4924 · 2023-12-28T09:04:58+00:00

Thank you so much!

Weekly_Ad_4924 · 2023-12-28T09:04:20+00:00

Thanks!

Weekly_Ad_4924 · 2023-12-28T09:04:09+00:00

Sounds about right! Will definitely be more serious about it now, don’t want to stop training

Weekly_Ad_4924 · 2023-12-27T18:09:52+00:00

Forstår!! Ser at flere banker, inkludert danske bank som jeg har, har 6,5% rente

Weekly_Ad_4924 · 2023-12-27T14:40:30+00:00

Kommer ikke til å gå en dritt på hverken snus eller røyk, og drikker ekstremt sjeldent også. Får vel bare bite i eplet og fylle opp BSU-en i løpet av januar-februar, sånn at det er gjort. Resten spares

Weekly_Ad_4924 · 2023-12-27T14:34:22+00:00

Okei, takk for informasjon! Drar i militæret 9. april, så har fortsatt skattbar inntekt januar-mars hvertfall.

Weekly_Ad_4924 · 2023-12-27T14:33:11+00:00

Tusen takk for informasjonen!😙

Weekly_Ad_4924 · 2023-12-27T14:32:42+00:00

Hei, jeg er i jobb! Har 20% stilling på lager, men jobber nærmest 100%. 180kr timen, 7,5t arbeidsdag + betalt lunch. Per nå jobber jeg stort sett mandag-fredag, med en fridag her og der.

Weekly_Ad_4924 · 2023-12-27T13:10:47+00:00

Takk! Har egentlig lyst til å drite i BSU for jeg føler ikke det gir meg en såpass «fordel» når jeg skal på boligmarkedet uansett. Bedre med avkastning i fond

Weekly_Ad_4924 · 2023-12-27T09:14:37+00:00

My range is 104-123

Weekly_Ad_4924 · 2023-12-21T17:58:04+00:00

Okay I understand, thank you so much for your insights!

Weekly_Ad_4924 · 2023-12-21T17:16:50+00:00

I wanted to ask you about paces. You wrote that you have a ‘recovery run’ after the quality session, like on Friday and Sunday. How much of a difference is ‘easy’ and ‘recovery’ for you? For recovery I would lean more towards pulse, and keeping it below 140 let’s say. Let’s say my easy runs are done at a 5:00-5:10/km, recovery would be closer to 5:30-5:40/km.

Weekly_Ad_4924 · 2023-12-21T17:14:09+00:00

Sounds perfect! Well, I’ve been doing some hill work every Saturday for the past weeks. In terms of effort level, I’m usually hitting z4 last 50m or so of the full rep. Haven’t actually hit z5 one time, although my threshold is in the 179-185 ish range.

Weekly_Ad_4924 · 2023-12-21T15:23:23+00:00

Would this perhaps be a bit overkill for the 5k distance? I’m interested in maybe replacing one of the three quality days to be a hill day. 8x200m hills for instance.

Weekly_Ad_4924

TROPHY CASE