HILL REPS session.. for MARATHON RUNNING SUCCESS! Get STRONG!

[@BenParkes]

How much do you LOVE hills???

[@bengill888]

A hill of a lot!

[@guillaumesperlich5749]

As a fairly heavy runner (93 kg) with thin legs, I am not a big fan ;-) But I do some hill reps anyway because I find them a very efficient workout !

[@andrewrobbins4469]

As much as cal loves orange soda 😂🤣

[@BenParkes]

Andrew Robbins is it true??? Is it true???

[@FenboyTim]

I live in the Cambridgeshire Fens, so so flat 😐.

[@marreeerandom6547]

I just ran my best 5k 3 hours ago! A 19:09! thank you so much for all the inspiration, couldn't have done it without you!

[@BenParkes]

yay...well done Marreee!! Congratulations!

[@7thewitness]

Ran the exact same time a few weeks ago! Congrats on your journey!

[@Oni1One]

I ran a 19.04 5k about 20 years ago lol.

[@raymundohernandez5643]

I love that lovely rainy cloudy weather for training i use to include one hill rep session once a week [ 400 x 8 ] 1:40 sec each Greetings from Mexico Ben. I really like your running TIPS.

[@Notwhatiwasthinking]

I love how positive you are in all your videos. Not to mention that you run at a pace most of us dream of (while holding a camera and talking to us) .

[@markwalsh6714]

Love these videos. Thank you. One I don’t do is a hill rep session but this has totally changed what I do.

[@simonbooth2163]

Never seen anyone love his training sessions as much as Ben does.

[@smith12whu]

As a child I went down that second hill on my bike with stabilizers. I went so fast and out of control a passing stranger had to rugby tackle me onto grass to stop me! 😂

[@BenParkes]

I can picture that Dan! It's steeper than it looks for sure!

[@Morfeusm]

loomao

[@raymundohernandez5643]

i love hill reps sessions, so i use to include it once a week it really helps to improve my pace and cadence on flat training 400 mts x 8 [ 1:40 ] each / 500 x 6 [ 2.00 ] each thanks a lot for sharing Ben. GREETING FROM MEXICO

[@SeeChadRun]

I love your positive energy! So awesome and a great example to all!

[@DWNY358]

Glad to hear you are racing Boston. That is what I am training for now. I like your suggestion of waiting for your heart rate to get to a recovered state before the next hill. I’ve always struggled on the later reps mostly because I probably didn’t recover properly between sets.

[@BenParkes]

All about the recovery Carl.. then you can give your best on the hill. So many people don't recover enough.. it's very common! See you at Boston!

[@jamiexavier6654]

Just the video I need as after the race at Brockwell Park on Sunday I clearly need to incorporate hill sessions into my training as I was going backwards when the course went up. Thanks Ben and keep up the amazing work on the channel :)

[@beejtube1]

Inspiring stuff as always! Looking forward to seeing how series 5 pans out & I'm beginning to feel the motivation to get back out there and do a half marathon this year - thank you - you capture the running highs so well. Praying healthy knees for you!

[@clairel3730]

Brilliant video again ! Ran back from my park run today and found a perfect hill for some "must do" hill repeats. Thanks Ben (and Sarah) you are so positive and inspirational to us all !

[@azzgar4057]

Started running again in 2019 after a long long time off and really training again just recently! Aiming for a half marathon in July 2020, hopefully to run a sub 1hr 40 mins, came across your channel some months ago now and it has given me great inspiration so thanks for all the great content! Just running on feel and enjoyment at the mo as you have mentioned in a previous video, the enjoyment and itch to get out after work is coming back strong, surprised myself with a 22 min park run recently so happy with that, much work to do to turn that into endurance and with it more speed hopefully. Look forward to more fab, inspiring vids from you both - awesome stuff ;)

[@Iron_DD]

Loving the content at the moment Ben. I'm training for Manchester Marathon and it's great to get some workout inspiration from you. I'm also a Zwifter so I've given you a follow on there. Ride On! 👍🏻

[@jonflynn3936]

Love your content Ben. Just brilliant advice as always

[@JimIntegrity]

Grew up in Charlton and would go to Greenwich Park a lot and go up and down both hills on my bike 🙂 Thanks for the memories!

[@e3Scott]

Hi Ben, another excellent video production by you and Sarah, well done! Didn't realize there was a Canada square in London :) Excited to follow along on this new series as I have fully enjoyed each and every one of your videos that I have watched, learned so much and so inspired. Cheers from Canada, Scott

[@ronburgundy2434]

"Signed, Sealed, Delivered (I'm Yours)" by Stevie Wonder. Nice work on those hills, and congrats on being allowed to run your race!

[@BenParkes]

I even put the song on my headphones for the journey home after I recorded that clip.. how could I not remember it at the time!!

[@ronburgundy2434]

@@BenParkes sometimes the names of those oldies are too slippery to remember, at least you got after the fact!

[@julad362]

I just had my hill repeats workout today :D it was tough, but worth it. Chilli looked great, can't wait for episode 2

[@BenParkes]

Ah, good for you Jula! Enjoy the weekend!

[@johnbeard5093]

Your enthusiasm spurs me on this time of year. Great vid.

[@jeffduggan4397]

Going to run LA on March 8th. Your videos help keep me motivated. I’m having more and more days where I enjoy running as much as you seem to.

[@BenParkes]

Great to hear Jeff! Sending you best wishes for LA in March!

[@zacmunroe5534]

Love your energy!

[@alyssacascos8665]

I love hill repeats!!!❤👟 this video is my reminder to get my hill repeat session done😊💕

[@northernninjarunner5506]

I was at the NEC at the weekend for The National Running Show great weekend meeting runners, looking at kit and trying lots of bars/ gels/ hydration products. I did meet Lazarus Lake 👍

[@kevingallagher4673]

Feel your pain did hills on Thursday night ... by far the best training for running ..

[@ifonly2675]

Hilly tempo runs are my favourite. My hill workout consists of a 15 mins tempo climb followed by a 12 mins tempo descent ( quads killer ) done twice. Good practice for smashing my 1500 meters elevation sunday runs. Hill runs are very good for injuries prevention as well

[@TimGrose]

Be good to see you on Zwift Run at some point. Garmin have just today released a Virtual Run feature on the 945 and 245 that might help get started without any more gadgets although a foot pod does work better than indoor pace from the watch. Obviously need access to a treadmill though. Is that a Wattbike Atom you were Zwifting on?

[@BenParkes]

Yes Tim. It's a Wattbike Atom. I will get on Zwift run at some point... I don't have space for a treadmill.. but will get down to the gym and use it there.. just curious to see what it's like. Will take a look at the new Garmin features, thanks for the heads up!

[@MrBananaWaffles]

Re. fan recommendations: the Lasko 4900 Pro-Performance is often recommended for use alongside a trainer.

[@scipioafrikanus9511]

I live in Yorkshire. Every run is a hilly run. That was London on Zwift, not Watopia. Definitely need a fan. I have two. Try some Zwift events from the companion app. They have races and are a great laugh trying to draft off the group and finishing with a sprint. Have you cycled up Alpe du Zwift yet? It's a replica of the famous tour de france climb Alp d'huez?

[@TheFODRunner]

Brilliant session Ben!

[@peterkisidaj9329]

Hi Ben, great workout! very inspiring, I've been more focused on interval tempo runs so far, but see these hill reps must be great for getting strength in legs and stamina as well. Btw, nice music background :) what's that kind of music? :) Thumb up for your inspirational "running channel"!

[@vincentnb]

Your spot for hill repeats is gorgeous!

[@nickkernahan9932]

Ben, Sarah, great episode could you tell me what gloves you are using in the cold weather. I don't mean the trademark Pink Ron Hills :) My hands suffer most at this time of year. Thanks Nick

[@BenParkes]

They are www.montane.co.uk/mens-c1/accessories-c26/gloves-c47/montane-prism-glove-p39

[@randylamping820]

Over 3000 views but only just over 300 likes come on everybody lets show some appreciation for the enjoyable content and the hard work it only takes a second to hit like. Also be great to get Sarah more involved she is the star of the show. Keep up the good work!!!!!

[@SuperHoops1985]

Cant believe your steady pace is pretty much my flat out pace!!

[@jonh1958]

This series couldn't have come at a better time. Signed up to my first ultra last night - 55k (after swearing I'd never do another marathon - technically its not)

[@frauhorn]

I've done my last two long runs in Greenwich Park so I can get some hills in. Hill training is the best!!!

[@davecowdry6274]

Hi Ben another great video. Glad season 5 is here. Always wanted to ask this but what does your logo mean, is it stacked Roman numerals?

[@sellis1799]

Always loved hills and hill reps. Getting ready for Manchester Marathon in April. However Ben , I do worry that you wear shorts in the cold. Do you think it would be better to have running tights on to keep your legs (and more importantly your knee) warm?

[@lauriebonasso2600]

Thanks for your awesome content!! Will you and Sara be in Boston? For the marathon?

[@Steve-vr6mq]

Thanks for all the videos and advice. Would you build in speed sessions and hill sessions in the same week? How many days would you leave in between the two?

[@chrisj8844]

Great production on the video👍

[@BenParkes]

Thanks Chris!

[@TheYearIGotTheRuns]

Great training video.

[@gingerwhiskyman7032]

I'm planning on Valencia in December - see you there??!

[@BenParkes]

See you there Tim!

[@hansteuwens1651]

Valencia is Great. I ran there 2018 and 2019. Have fun and enjoy.

[@philbrydges3096]

Just given you a follow on Zwift. I am on it 3-4 times a week for easy rides and 1 longer one, while I build up the running miles. Group rides are the way to go, the time flies by. I just have a couple of cheap fans, from screwfix I think.

[@franceslennon9031]

Going for sub 20 tomorrow on the parkrun, any tips for tonight. Great video as well. hills are hard but get the job done

[@BenParkes]

Good luck Frances! Let me know how you get on! I'd say try and do a KM or two before the start of the run.. so you start nice and warmed up ready to run. You can do it!!

[@heavyt5702]

I’m training for my first marathon and did my first hill sesh, hard work!

[@shiraleewest1351]

I’m running a 10k in 2 weeks, and I have just signed up for another in July (courses are all in central London), I haven’t been able to train properly over Christmas, so a bit worried I’ve done the miles. I have just taken delivery 🚚 of a treadmill, which came with a year’s free membership to iFit and the other day I did a run round Sydney Opera house, it was great it links up to your treadmill, so speeds up when the trainer does, and goes up and down with incline to match the terrain that you are watching on your tablet or other Bluetooth device....... it’s brilliant, you can run with trainers in India, Thailand, America, Iberian, Adriatic loads of places, and this is proper footage not graphic/pixel generated images like swift........

[@AdP87-UK]

Love a good hill session! Would love to Zwift but from memory it's fairly expensive?!

[@BenParkes]

It's £12.99 a month I think.. then you need a turbo trainer + bike and a phone / tablet / Apple TV to run it. I guess you could get a set up from around £200 to get going.

[@paulfaiers345]

There is no subscription for running on zwift. You just need a run pod to put on your shoe. The zwift run pod is just under £40 or there abouts, but you can buy other brand pods for more money.

[@BenParkes]

Paul Faiers oh yeah.. good point Paul. Zwift running is free.. but cycling you have to pay! 😀

[@paulfaiers345]

If you have your own running machine. There is this new optical speed sensor which attaches to the side of the running machine. zwift.com/news/19895-introducing-npe-runn-make-any-treadmill-smart/?

[@chrisgatt310]

Do you look for a particular gradient in hills or do you pick hills dependent on where your training/fitness level is at?

[@aidanf1996]

Hi Ben! I am mid training for my first London marathon.... should I have a hill session every week, or should alternate :)? cheers

[@nickehultgren]

Great video Ben and Sarah! What's the incline on that hill? And is that an incline you would recommend on a treadmill as well? Thanx!

[@berndbraun80]

Hi Ben, I love hills :-) You don't use your AfterShokz with the beanie?

[@vincentnb]

See you in Boston! :)

[@dancing_icequeen8541]

Do you run at cologne marathon?

[@michaelz9500]

How fast can you do a mile if you went all out ? Wonder how close you could get to 4 mins!

[@BenParkes]

I tried once, last year.. (the video is on here somewhere) 4:36. Wasn’t in great shape then!

[@michaelz9500]

@@BenParkes Oh yeah I remember now! Sure you could run faster now, still 4:36 is very impressive!

[@Nikunj573]

Where do you keep your phone and gels while running? And during marathon?

[@magafta]

Hey Ben, do you have a goal time/ position for comrades?

[@BenParkes]

Not at the moment Jay.. I'd like to think around 6:30 is possible, but it's a huge unknown and got a lot to learn on my first comrades. Like most people, I think it will take a few years to crack the race and have a great run! All the best!

[@ruralbwoy]

@@BenParkes The comrades route is looooong, brutal and merciless, not sure about your target of 6:30, i will honestly say just target a nice sub 8:00, more especially if it's your first.

[@enkidu2562]

Has there been a carbon c review that I've missed?

[@AdamTSLA]

I call those 20 minute efforts my “up tempo runs.” Not a true tempo or threshold work out but more a comfortably hard effort up around the top of my aerobic zone!!

[@williamnel7448]

How often do you use a bike to recover?

[@namits3775]

Stephen at Film my Run does lots of Zwift features / activities.

[@BenParkes]

Yeah, he's a good guy! Have seen a few of his videos from the shed. I don't have any space for a treadmill at home, but will try it out at the gym soon. Thank you!

[@RecreationalRunner]

who is the one person that watched this and hit dislike!! weird, lol. Love watching your videos - inspirational

[@stiofain4693]

What goes up

[@welcometochina9406]

Crazy to imagine that Bekele and Kipchoge are running 2.50km pace throughout a marathon. And your a decent runner doing round about the same time going downhill 😂

[@BenParkes]

It is pretty mind-blowing. I guess when you compare yourself to the greatest distance runner of all time it is going to be pretty amazing what they can do!

[@InFeSs]

Ben, please do some recipes of what You eating :) Please.

[@manigma1626]

When are coming to India 🙂🙂

[@Yan-pm3kk]

In France, even for a half marathon, you have to do a medical certificate.

[@IsMiseAnthony]

I live on a hill so any run start and ends with hill repeats 🤣

[@adehardcastle9229]

Ben, What indoor bike is that?

[@BenParkes]

WattBike Atom.

[@adehardcastle9229]

@@BenParkes Cool thanks..best start saving!

[@luckycharm5757]

be friend with the hills or else it will be your worst enemy🤣 nice content.

[@buddybaillie4940]

I started running hills on wk9 of c25k. That was a year ago and they've made me a stronger runner🏃‍♀️🏃‍♀️

[@Bradl0y]

Why you training for hills it a down run this year :-)? Its a lovely ran did it back in 2000 thinking of doing it next years.

[@Bradl0y]

I love zwift have done a few races. Find i work a lot harder on a bike than running

[@BenParkes]

Training to run down the hill! Plus there is more uphill than people realise. Hills help with strength as well.. you need some strong legs to be able to run 90k fast! All the best to you!

[@Bradl0y]

@@BenParkes I know I live in Durban now staying in the UK / Oxfordshire we're their are no hills. Used to love running hills

[@pompeytomblue1]

weeee

[@vic6820]

I hope you didn't take the lift to the doctor's surgery 😁

[@BenParkes]

Dubudubudubu Dot haha.. 37 flights of stairs! I’d done enough hills for the day!

[@gorantoljamo204]

you really should run on Zwift ;)