Most effective hill workout for me is 16x200m hill sprints with walk/jog down recovery. Got me from being a 5:03 miler to 4:47 miler from one workout. Really gave me the strength to kick that last lap
@indradatt4142 жыл бұрын
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@indradatt4142 жыл бұрын
आई
@michealjohnny2 жыл бұрын
🎂 Cake walks 🎂 ;-)
@jeffreyjefferson5362 жыл бұрын
I looove hill repeats and I have witnessed their power! It sounds cliché but they're like a magic boost. It only takes a few days and I can feel (and measure on the clock) the added spring in my step. My favourite hill is about 200m long, takes me a bit over a minute and I usually do it 10 times in a row. I start at an effort around 7/10 and then aim to keep the pace throughout. Which means the last 3 reps are 10/10 :D
@davesharratt9172 жыл бұрын
Yes... just over a minute and x10 is what I've tried to do usually. Those last few are tough although I always find I can dig in when I realise I'm on the last one.
@donnawilliams18252 жыл бұрын
Hill training sessions are my absolute favorite. Peace 🕊️ Blesssings to everyone involved with the podcast.
@mrwildwillie32 жыл бұрын
Happy Birthday 🎂 Andy!
@Firefly1973R2 жыл бұрын
A very happy birthday to you Andy! Hope it's an awesome day! Love these videos, I am learning so much with every video! Thank you to your and the team.
@runningchannel2 жыл бұрын
Thanks Nina! Really glad you enjoy our videos 😊 Will you be giving this workout a go?
@seikodude2 жыл бұрын
Happy Birthday Andy!
@ohaiitsarielle2 жыл бұрын
I’m training for my first 100 miler on August 27th! My coach likes to incorporate hill repeats, whether 4 x 30 seconds at the end of a long run or up to 3 minutes as its own workout! I did 5 x 3 minute hill repeats last month, and I did 6 x 3 minute hill repeats and it hurt real bad, but it’s sooo beneficial!
@NachoDog34 ай бұрын
Way to go, Andy. Happy birthday! 🎂
@runningchannel4 ай бұрын
Thank you! 😃
@klehmz2 жыл бұрын
Happy Birthday Andy! 🎂
@Hacknerspeaks89382 жыл бұрын
🎂 Happy Birthday Andy! Really enjoying this series. Currently training for a half marathon and will try this workout for my next session.
@STGN012 жыл бұрын
🎂 congrats Andy.
@PranabanandaJana2 жыл бұрын
Happy Birthday Andy 🎂🎉🎈
@SoulandJazzWidow2 жыл бұрын
Happy Birthday Andy! 🥳🍰🎂🥞
@stevemcq752 жыл бұрын
🎂🎂🎂 Happy Birthday Andy! 🎂🎂🎂
@archmageofendor33122 жыл бұрын
Thankyou @the running channel for this series! Not only inspiring me to go out running but giving me workouts to programme into my Garmin too!
@tasminwhite39672 жыл бұрын
Happy Birthday Andy 🎂🍰🥳 A great effort. I usually spend all my time trying to avoid hills 😅 but I will give this workout a go, just need to find the right hill first. Well done on another informative video - really helpful, thank you 😊
@patriciay.c.e.linphd61252 жыл бұрын
Love it. And actually I would much rather do hill repeats than speed workouts. I have done them on trails as well as road and used them to prep for hilly trail races. Happy Birthday!
@harmonyway092 жыл бұрын
Awesome job as usual Andy !!! Thanks for being you !!!
@shinynewstewardofthebutter41482 жыл бұрын
🎂 Happy Birthday Andy 🙂
@mathilde5692 жыл бұрын
Happy birthday Andy ! What dedication to run hills reps on this day 🤩
@rojolive54032 жыл бұрын
I confess I avoid hill reps but when I do them I definitively the benefit. Happy birthday 🎂 😀
@aqasanu19922 жыл бұрын
Many happy returns of the day.
@haydnmclean32382 жыл бұрын
🎉Happy birthday Andy. Hope you have many more. I like running up hills for strength training but I don't do hill repeats. I will try to get that into my routine moving forward. Thanks for the workout.
@gabrielsebastian14592 жыл бұрын
Happy birthday Andy!! 🎂 Will try to incorporate some uphill running into my trainings, over here I've only really steep or really gentle inclinations, hope my legs survive the steep ones!
@robbrito83252 жыл бұрын
🎂 Happy Birthday Andy! Great video and commentary of how you feel during this training session.
@rajatsehgal65342 жыл бұрын
Happy Birthday Andy. 😊🎂👏 Stay safe and well. Have a wonderful day. 👍🏽 Fantastic video. Was looking for one and you guys have delivered. Thanks again.😊👍🏽
@tatjanakueth52782 жыл бұрын
🎂 Happy Birthday Andy! What a way to celebrate 😂
@JimmysGarden2 жыл бұрын
Happy Birthday Andy. Here in Stoke it's very hilly most of my runs includes steep hills. I'll for sure include a few reps into my runs. Thanks for the informative video 🏃♂️👍
@chrisprosser50552 жыл бұрын
🎂 Happy Birthday Andy 🍰
@gregoryhughes8002 жыл бұрын
Happy Birthday, Andy. First day of hill workouts for me tonight. Was going to run 100m up then jog down - I want the jarring effect of the downhill as I have a nasty trail race up and down ski hills to prepare for - but maybe I'll try this at first. Really looking forward to it. Thanks.
@BillyDickson2 жыл бұрын
Happy birthday Andy. 👍🏃🍷
@stuartthurstan2 жыл бұрын
Have always incorporated hill repeats into my training. At least once a week I either do 10 second sprints (10 reps) or 90 second efforts (4 to 6 reps). I do these on a gradient of about 10%. I wouldn't call either of these my favourite workout though, in fact the 90 second efforts are absolute torture by the time I get to the fifth rep. Happy birthday Andy ;)
@larrywarren36032 жыл бұрын
Happy birthday Andy
@eileenn83582 жыл бұрын
🎂🎊🥳Happy Birthday Andy! I really enjoyed this workout video. Those were proper hill repeats!!
@jayg16052 жыл бұрын
Fair play doing that workout on your birthday Andy! 🎂
@glennnicholls85102 жыл бұрын
I've been doing hill repeats on my own training plan. I look forward to the session even though I find it quite hard. I get a sense of achievement from that session. 🎂🎂
@teresavanlokven97672 жыл бұрын
I recently started a marathon training block and having watched this workout when it first can out I'd decided to incorporate this session in to the plan. Having found hills over the years to pay dividends this format seemed a good way to put in a worthwhile longer session. Okay I'm 64 and would like at least a good for age qualifier in my October marathon and you might think i would have checked out what was vaguely expected again beforehand but i went with what was in my head. W/u 15min not quite 2m straight into the hills ( for my age i though 10 was pushing my luck so I did 6 ) and glanced at the watch when i reached the goal lamppost in 28/29 sec on the first, my thought's were 30 sec so didn't look again just worked on form. By chance on the last walk down (always jogged in the past so that was nice) my watch bleeped 3m and i set off on a mile out and back probably close to park run pace before the second set 6 x hill and finished session with slow w/d. An hour and 7m later in the mid day sun and a happy man got ready for work. Two days later I needed the planned rest day that following day, oh boy did my quads need a rest. Next time I do this session i'm thinking it will be 2 x 8 x 10sec with 3m easy in between. Any ideas for my age group Workout / goal marathon ? or should i just stick with what worked in the past, just tweaked a bit. Ian
@jamesh2842 жыл бұрын
Happy birthday Andy 🎂🎂🎉🎉I have to say I do like a good hill session. I find it good to do them in a group because you can really push yourself to keep up/pass friends of similar ability.
@runningchannel2 жыл бұрын
Thank James! Completely agree, it can be hard to find the motivation to do hill sprints if you have to find yourself accountable, always better in a group!
@heathicusmaximus8170 Жыл бұрын
I appreciate you showing the entire workout for us. I'm set to do hill repeats tomorrow and dreading it, but looking forward to conquering a hilly race this summer.
@pollycastelo95562 жыл бұрын
I am gonna try this : thanks Andy! 🎂🎂
@mattdiglio45242 жыл бұрын
Thanks for the great video and the explanation. I'll definitely use this workout. Happy birthday! 🍰🎂
@shanepetersen75722 жыл бұрын
🎂 Happy birthday Andy Hope you had a awesome day
@_Crumpet2 жыл бұрын
Happy Birthday Andy 🎂 Hill repeats don't sound like much of a birthday present. Hope you have a great day
@zydrunasjursa93382 жыл бұрын
Happy Birthday Andy!!!!!!!!!!!!!!!!!!
@Marktburgess2 жыл бұрын
🎂Happy Hill Birthday! Great stuff Andy and really helpful as usual.
@elzuzo2 жыл бұрын
Wow! Great workout. I'm starting to train for a 5K peace. I'm going to do this. Thanks for the video.
@suemcadam72762 жыл бұрын
Happy birthday Andy! 🎂 Great workout. I've tried something similar, usually 5 reps after a parkrun and before a slow jog home. Now I might add in a set before parkrun as well...
@ljukherrecker2 жыл бұрын
I do hill reps especially in the first weeks after a break. Normally they are planned once per week over a month or so and every week a little bit harder. It can be like running up fast 45sec and easy down for 45min or like 15x400m fast uphill. When I did it the first couple of times I hated them, but now I am convinced they prepare me for later hard flat interval sessions which are more simulating the competition (e.g. half marathon pace). Because they give me the power to hold high pressure for longer time, in other words shift my aerobic barrier further. Happy birthday! 🍰
@matthewfagence98392 жыл бұрын
Great effort Andy! 👊 and HB🎂👍
@BoudewijnVanAutreve2 жыл бұрын
🎂 Happy birthday Andy :)
@tomshaw77382 жыл бұрын
Happy birthday Andy 🍰. A few more of those hill reps and you’ll be ready to beat your own parkrun WR.
@jimhart15162 жыл бұрын
🎂 Happy Birthday Andy!
@wilsontang89952 жыл бұрын
🎂 HAPPY BIRTHDAY!!! And thanks for the video. I was thinking about doing hill repeats and this will help!
@CliveWalker2 жыл бұрын
Tough work-out! Happy Birthday!
@alanshrimpton67872 жыл бұрын
Happy birthday Andy. Can't imagine anything better to do on your birthday anyway.
@euancolquhoun9922 жыл бұрын
🎂 Happy Birthday Andy! Great workout!
@fatdadocr9362 жыл бұрын
🎂 Happy Birthday!
@ericdewaard16542 жыл бұрын
🎂 Enjoy you deserve it. And happy B-day!
@ftwydra32 жыл бұрын
🎂 great workout and happy birthday!
@DavidWilliams-sd7yw2 жыл бұрын
Where I live every where is a hill. Most of my training runs consist of around 180m-200m incline and I consider that to be a fun run....but I do love a hill repeat session.
@runningchannel2 жыл бұрын
Wow that's a very hilly fun run 😂 Where abouts do you live?
@DavidWilliams-sd7yw2 жыл бұрын
@@runningchannel in the heart of the South Wales valleys...lovely running here. The graft of the hill climb is nearly always rewarded with a beautiful view so makes it all worth while
@Quepali2 жыл бұрын
🎂 I really liked this video on hill reps. I like hills, and have a lot of them on my routes where I run. Definately moving away from chasing time on my routes, to chasing hill efforts instead. 😅
@carlagalloway9482 Жыл бұрын
Happy birthday I enjoy your channel!
@EmilianoMolina2 жыл бұрын
Happy birthday, Andy! 🎂
@CorruptionBuster12 жыл бұрын
Happy Birthday Andy!....Keep up the great content.....
@tallwilliam43702 жыл бұрын
Did 18k long run today. I'd be pleased to dedicate the effort to your birthday! 🎂
@triggerhappymacrogir2 жыл бұрын
Happy birthday, Andy!! I am a crap uphill runner (I will start walking because otherwise my heart spikes absurdly high), so you’ve just reminded me I need to start doing hill reps again to get better at them. 🥲
@christinaclementson2 жыл бұрын
Love a hill!! I ran Boston in April and hill training proved invaluable!! They make you so strong! Looked like a good workout 💪💪🧁🧁🍰🍰💪💪
@lynnmundy14602 жыл бұрын
Lots of hills where I am too can't run for more than 20 minutes without a hill! Well done Andy happy hilly birthday 🎂
@runningchannel2 жыл бұрын
Both a blessing and a curse then! 😅 Where abouts do you live?
@samsonslaphead12 жыл бұрын
🎂Great workout Andy, happy Birthday Enjoyed the video
@ProfessorDraekko2 жыл бұрын
🎂 A running related gift to yourself on your birthday 🎂 hill repeats 🏃♂️ Hope you had a good one!
@thomas1630 Жыл бұрын
I watched it twice to see if it was mentioned, but one of the best benefits of running hill repeats is such low impact going up regardless if you are on roads or grass. You just have to go real slow down hill on road downhill which is great for recovery.
@janicegagnon22942 жыл бұрын
Bonne fête Andy!
@jhtraveler122 жыл бұрын
Happy birthday Andy! 🎂🎉
@socorrohernandez20252 жыл бұрын
🎂🎂 Happy Birthday!!
@timbushell2 жыл бұрын
Happy Birthday Andy - looked like fun 🎂
@Lewis0802 жыл бұрын
Happy Birthday Andy 🎂 Great content again TRC
@ArthurWeeks2 жыл бұрын
Happy Birthday! 🎂 I need to start doing some hill reps. I haven't done them in a while and I deliberately avoid them on my easy runs.
@Dok71092 жыл бұрын
🎂 Great workout Andy. A local hill is coming to mind to practice these on.
@mochiandaki45642 жыл бұрын
🎂🎂🎉🎉🥳🥳 Happy birthday Andy! Hope you had a great one! I just ordered Fenix7s for myself as it’s my birthday month. Your video helped me to pick what I need the most for my marathon training. Thank you 😊
@joliendecoster65622 жыл бұрын
🥳🍰🎂 Happy Birthday !!! 🍨🍫🧁 nice workout!! 🤩💪
@karolina.32111 ай бұрын
🎂 Thanks for this one!
@gwilymeades2 жыл бұрын
That's a nice hill, so scenic and dry. I actually really really love hills, and this video helped me to see what is actually effective in a hill rep workout, and how heart rate should elevate over the interval. I do longer hill reps, on steeper hills, in between long warmups and cooldowns or just as part of a run. I think they're effective, but not sure.
@raeleneyoung84592 жыл бұрын
🥳🎂 happy birthday Andy. I haven’t done any hill training in ages. Thanks for the tip … time to add it back into my weekly training 😅
@runningchannel2 жыл бұрын
Let us know how you get on! What's your favourite workout?
@alasdairdalton97352 жыл бұрын
🎂 Happy Birthday Andy. Hill reps are great, uncomfortable at the time but definitely worthwhile.
@runningchannel2 жыл бұрын
Thanks Alasdair! Going to give this hill work out a go?
@alasdairdalton97352 жыл бұрын
Maybe, the 30min run in the middle is a good idea. I tend to go for longer hill reps with a shorter recovery jog in the middle but a different option might be fun.
@olaflally77132 жыл бұрын
Well done Andy! Great video! Happy birthday! 🎂
@helengodber3178 Жыл бұрын
Bit late to the party 🥳 hope you had a good birthday after making this video. Great video, really informative
@vsalvador91032 жыл бұрын
Happy B' day Andy! 🥂
@RobertHanna2 жыл бұрын
Thanks Andy! Happy birthday 🎂🍰 I'm going to incorporate this into my routine next week. Now I just need to find a good hill...
@runningchannel2 жыл бұрын
Thank Robert! Good luck, let us know how you get on 👍🏻
@ClairSparkes Жыл бұрын
🎂a bit late!!! happy belated birthday! will catch you on the next one.
@colrunswild4adventure7817 ай бұрын
what a way to celebrate you birthday! 🎉 🎂
@DollarDude2 жыл бұрын
Way to go Andy! 🍰 Happy birthday!
@iwaschuggy2 жыл бұрын
🎂 🍰 HAPPY BIRTHDAY Andy..! I have a great 5 mile circular course that can either have a short, sharp hill at the beginning (killing the legs at the start of the run) or a long, slow hill at the end (when my legs are already tired - which is definitely worse).
@simondtaylor2 жыл бұрын
Well done Andy. Great video and a very happy birthday to you! 🎂
@Rahema2 жыл бұрын
🎂 I find hill repeats really tough so avoid it as much as I can. I know I need to include them in training but didn't know what to do. Will have to give this one a go
@craigriedel46882 жыл бұрын
Going to give this workout a try tomorrow, looks great! Simple yet very effective, the way I like it.
@jps58712 жыл бұрын
For me Hill Repeats have given me the biggest gains in running. I also like hill repeats ( for me way less boring then a track interval session) That would be a great video “ Making intervals more fun”🎂
@LeahJ_stiches2 жыл бұрын
Happy Birthday, Andy! I did my hill reps yesterday. ;-)
@cmhoffma212 жыл бұрын
Happy birthday!!!
@michaelmulligan05 ай бұрын
I love hill training, it so efficient at getting faster Kind of have to because I literally can’t leave the house without having to tackle some hills The only problem with hill repeats is that while it will take xx seconds to get to the top, it will take longer to walk to the bottom