By Matt Russ
June 13, 2007 -- A healthy dose of hill running can be a valuable component of your weekly training program. There is no doubt that if a runner regularly hits the hills, they get stronger, more powerful, and ultimately faster. However, you should vary the structure of your hill program throughout the season. Because hill work is stressful, acclimation, progression, and periodization are important. Having a “tool box” of hill workouts will allow you to select the right workout for the right training period.
Outdoors vs. Treadmill
I am often asked if running outdoors is more productive than running on the treadmill. The answer is that they both have their place in a good running plan. The advantage of running on a treadmill is that you can dial in your workout parameters precisely, there is reduced impact, and you can focus on your running form. If you are trying to keep your heart rate down during base training, you simply select a speed that keeps your heart rate in your desired zone. Treadmill hill workouts allow you to adjust the pace and incline to create just the right amount of stress for your workout. It may be hard to find a very long hill with a steady incline in your area, but the treadmill can create the terrain you need. It is important to not start off your hill program with too steep of an incline, as your body may not be ready for it.
With the treadmill you can record and progress the incline slightly each week. The resistance on a treadmill remains constant, which is important for building muscular endurance. However, many athletes find it difficult to stay focused on a treadmill. It does not develop the lower leg strength of varied terrain such as trail running, and you can not perform downhill running. As you get closer to your goal race, I recommend trying to duplicate your race course as much as possible and to spend less time on the treadmill – perhaps just one workout per week.
Hill Progression
An important component of the base period is training your aerobic energy system. This means sustaining lower intensities. Hills will obviously drive your heart rate up but that does not mean you should eliminate hill work during base season. In fact, this is the best time to build sport specific strength. As your season progresses, intensity and specificity should follow along. The following workouts are in order of progression.
• Hill Climbing / Hiking: Walk to run faster? I start even my fastest and most seasoned athletes out with steep walking intervals. Walking fast on a steep incline can get your heart rate up almost as much as a slow run and there is less impact and eccentric load. It is a great way to strengthen the gluteals, hamstrings, and calf muscles for tougher work to come. Hill walking can be performed during the transition phase and early base training. Without the high impact of running, a steeper incline can be used. I also recommend long trail hikes on steep and varied terrain.
• Base / Endurance Hill Intervals: This workout is a bit more structured. I recommend starting out at a base-aerobic level and progressing to a higher aerobic intensity towards the end of your base and into the general preparation period. Hill running intervals of 5-20 minutes with 5-10 minutes of recovery between efforts, up to two times per week, will build muscular endurance. Pace and/or incline must be adjusted to keep your heart rate in the right zone. Although you will run at a slow pace, you will feel fatigue accumulate over time. This is a good workout for the treadmill but it can definitely be performed outdoors, with a little planning and course selection.
• Steady Hill Intervals: For these intervals intensity is increased to the top of, or slightly over, your aerobic zone and you will hold a more narrow range. Because this workout is more precise, it again may be easier to perform on the treadmill. I recommend intervals of 5-20 minutes with 5-10 minutes of recovery between efforts, up to two times per week.
• Fartlek Hills: This is one of my favorite workouts. On a hilly course, you will push hard on the uphill sections and run a relaxed pace on the downhill. This is not a very structured workout and is best performed outdoors. Fartlek hills build strength, power, and aerobic capacity, if performed at a high intensity. It is a good introduction to higher intensity training to come. As you progress with fartlek hills you can add in more intensity. Adding a 5-10 second sprint to the top of a hill is a good example.
• Tempo Hill Intervals: These hill intervals are performed at a much faster pace. Your heart rate will be slightly below threshold or your 5k race pace. I recommend intervals of 5-15 minutes long with at least 10 minutes of recovery between intervals. Perform this workout no more than once per week.
• Hill Bounds: Bounds utilize a springing motion, with plenty of power at take off. Picture leaping from point-to-point using a long stride as you climb a hill. You want to work on producing quick, explosive power. I prescribe hill bounds of 50-75 meters. Recovery is a slow walk back down the hill. Usually 4-8 of these will be enough. Perform this workout no more than once per week.
• Hill Sprints: Now we’re talking! This is hill speed work with no heart rate prescribed. On a hill of approximately 100 meters, start off at a moderate pace and build to a sprint. In the last 10 seconds, sprint as hard as you can to the top of the hill. I prescribe this work out no more than two times per month in the race preparation period. I may prescribe several sets of 3-4 hill sprints. Recovery between sets is 10-15 minutes of easy running. Recovery between efforts is a slow walk back down the hill. You may also perform hill sprints on a trail or soft surface to promote lower leg strength.
• Hill Strides: These are a technique drill. Many runners slow their stride rate and lengthen their stride as they attempt to power up a hill. The exact opposite should take place. Count your strides going uphill. Your stride rate should be around 30 right foot strides in 20 seconds. Work on a short, fast, efficient uphill stride and use your arms to create lift. You should perform these in all periods of the season.
Remember that hill work is strength and power training and you must let your body acclimate gradually and recover. If you experience any calf or Achilles area pain, stop immediately and take a few days off. Do not resume training until you are pain-free. Hill work will help prevent injury and strengthen your tendons, joints, and ligaments, but only if the stress load is not too much too soon. Fitness cannot be rushed and hill work is no exception.
Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds an expert license from USA Triathlon, an Elite license from USA Cycling, and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines and websites. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com