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Biography
Gender:
Female
Age:
28
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3 Reasons Explosive Hill Sprints Will Make You Run Faster

They can be run during the base phase of training or just a few days before the final race of a season. They can build endurance, top-end speed, or improve VO2 Max. In other words, hill workouts improve many aspects of your running so that you ultimately become a better runner. This workout has you run hill repetitions of 2—4 minutes with a jog back to the bottom of the hill as recovery. They can be plugged into your training for several reasons:. A similar workout on the track might be longer reps of 1,m—1 mile at roughly 10K race pace. The grade of the hill should not be too aggressive—about 4—5 percent is ideal. Structure this workout as repetitions so the total time of uphill running is about 12—16 minutes. This type of hill workout has the most flexibility, so feel free to alter the pace, duration of the repetition, and the number of reps to suit your specific needs.

Most runners either enjoy that familiar burn that hills bring, or dread it more than almost any other workout. One good thing about them for lovers and haters is that they are over relatively quickly. Especially when you are talking about the explosive kind that we are looking at today. Explosive hills can be used by almost any runner, and today we are going to explain why they will help you in more ways than you realize. After a lot of research and experimentation on myself, I believe inserting short hill sprints into the training of the athletes I coach has had a tremendous benefit on their overall fitness and speed. When I first assign this workout a lot of the athletes think I must be crazy when I ask them to interrupt or end a distance run for 2x10sec hill sprints. To them, and to me at first, it would seem to be a big waste of time.

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