Hill training for runners

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Hill training

Training forms
General information

Endurance training

Interval training

Speed endurance training

Fartlek training

Sprint training

Hill training

Recovery training

Warming-up and cooling-down

Training tables
Information training tables

Endurance training tables

Interval tables

Speed endurance tables

Running schedules
Total overview

Sundries
Overtraining

Introduction

·	With hill training developments we the quadriceps (front thigh leg), for a more effective running style.

·	We also train the aerobic and anaerobic endurance.

·	Because it a rather heavy training form you must well warming-up.

·	Search a slope of 200m: a hill, dike or viaduct.

·	Hill training does we not the complete year: six up to eight weeks in the general preparation period.


How

·	We go the slope up with extra large treads. On top of the hill we take active rest in the form of dribble. The slope down expires we rapidly and in long treads. This is well for the stride length and coordination. Finally do we downstairs, after a short rest, two 50m sprints. We start with three sets, and conduct that slowly on to six sets by week.


Impacts

·	Development quadriceps (front thigh leg).

·	Aerobic and anaerobic endurance.

·	Improved stride length and coordination.

Start: February 2005 Last modified: