I am currently doing (running) hill repeats to increase my fitness and to prepare for a race called the HogPen hillclimb. A 3600 foot climb over 10.5 miles. The hill I am doing this on is .30 miles in distance, and has a raise of 88 feet over that distance. Total workout with 8 repeats hits right at 5 miles with a short .2 cool down included.
My question is: What is the perfect hill for hill repeats? Is .30 too far? Not enough? Is 88 feet over that distance not enough of an incline? Just curious, and want to make sure I am getting the most I can out of this workout.
In my non-expert opinion, I’d think I’d want to do a couple long uphill runs if such a place is available…if not try running 5-7mi continuously at some grade on a treadmill.
Another thing to consider is elevation. Racing from 0ft to 3600ft is different than racing from 2000ft to 5600ft. I guess it really depends on what you are use to. If the elevation is significantly greater that where you train, you’ll prob want to get there a few days early to acclimate.
A hill 5-7 min long (at your climbing speed) is great for training 95-100% FT intervals and climbs that are 15-20 min are great for subthreshold (85-95% FT) for your longer reps.
An 88 foot rise over .3 mile is roughly a 5.5% grade and too short IMHO. Nothing wrong with the grade if it was longer. Try to find a hill with that same grade that you climb 5-7 min.
The above post was based on cycling, not running. I guess I should read the whole thread. :>) For running, agree with the others that the grade should be steeper to build leg strength.
Do two laps around Stone Mountain, follow that up with running up the trail to the top.
If you are doing a 10+ mile run with 3000+ feet of climbing I think you should be spending a lot more time doing regular runs up long hills rather than focusing on hill repeats.
I have one near my house that is about 1/2 mile to the top and is fairly steep that I run repeats on. I also agree with the post above regarding finding a long continuous climb if you can as an alternate to repeats.
I have other runs that I am doing that take care of the endurance, with plenty of hills… I am looking to build strength and speed and I know hill repeats are often recommended, and or suggested. What I really want to know is if there is a certain prescription for the perfect hill be it distance, grade, elevation gain, etc.
I live in Decatur and each season do hill repeats lasting 4 minutes, 3 minutes and Fast-As-I-Can-Go over the same distance. My fav is Hosea Williams Dr leading up to Fuel Pizza. I start at the bottom of the hill and then go up - Fuel is on the right side and there is no incoming traffic (well, one dead-end street) so virtually no stopping. Good for short hill repeats.
opposite 8 x 88 = 704 ft climbed in 2.4 miles
adjacent 5280 ft x 2.4 = 12672 ft
704/12672= 0.055
tan-1(.055) = 3.2% incline
3600/(10.5 x 5280) = 0.65
tan-1(.65) = 3.7% incline
I assume that the 10.5 mile coarse is not a straight line and there will probably be steeper portions, but that’s not too bad. Note: I have no experience with running a race like this, I just like trig. Train hard.
I’m not sure how to answer your question. I am interested in seeing the responses though.
From my own experience, there is a hill along Hines Drive that we call Mt. Trashmore. Kids use it to sled down in the winter time and I use it for hill repeats. I’m not really sure how long it is or the % grade, but it’s definitely a workout.
Good luck to you in your training and at your race!
There’s a great run a group of us do in Buckhead every Tuesday. Either a 7 or 9 mile option with lots of hills. This will help with endurance if you’re looking for a run like that. It’s not 3600ft of climbing but I bet it’s a third. Something to think about.
Interested to see what people have to say about repeats…as I know nothing about those. Usually I just do whatever hill my buddy says is good. Perhaps I’ll learn something on here I can share
Even better is that I used to sled down that hill… I just couldn’t ever remember where it was… I always thought it was in or near Riverview / Southgate.
opposite 8 x 88 = 704 ft climbed in 2.4 miles
adjacent 5280 ft x 2.4 = 12672 ft
704/12672= 0.055
tan-1(.055) = 3.2% incline
3600/(10.5 x 5280) = 0.65
tan-1(.65) = 3.7% incline
Just curiuos, is there a benefit (besides you liking trig that is:) in coverting from % grade to degrees? Aren’t most road signs, tour stages, etc. quoted using the % grade method? I mean I understand that something >45 degrees would be over 100%, but as far as cycling is concerned, isn’t % grade sufficient?
btw, 3600/(10.5 x 5280) = 0.065 and shouldn’t the “%” be “degrees” to be accurate?
What about a hill ladder? I have a paved trail that I have marked of 1/4 mile intervals and I do 1/4 mile ladders up to 3/4 mile. I warmup for about 10 minutes and then do 1/4 up hard, 1/4 down easy, 1/2 up hard, 1/2 down easy, 3/4 up hard 3/4 down easy, 3/4 up hard, 3/4 down easy, 1/2…etc back down to 1/4 mile. No rest in between. Then cool down. The elevation gain is very steady (old railroad right of way) with a gain of a little over 100 feet in the 3/4 mile. It is a darn hard workout but are there ways I could improve on it?
That is a great workout - I love ladder type efforts personally. On good feeling days, you can just use your rest intervals to your advantage - make them shorter. That will totally change the workout
Until a couple months ago I lived right off Hosea Williams. I thought the running out there was quite hilly, then I moved right next to Turner Field… this area is HILLY! Lots of long gradual as well as short steep hills, I’m loving it. I do miss the running out there though, seemed to be a bit safer. This Saturday I’ll be doing a 2 hour run and will probably make it out to Decatur via Hosea Williams and Oakhurst for old times!
