Hill sprints/repeats question

Discussion in 'Strength & Conditioning Discussion' started by KnightTemplar, Aug 28, 2019.

  1. KnightTemplar

    KnightTemplar Ebony Belt Platinum Member

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    I've been thinking of doing hill sprints/repeats for a few months. I've spent most of this year doing LISS, including running a 10K for charity, and I feel like switching to some HIIT-style training for the winter months.

    I have two hills within easy walking distance. Both are roughly the same length - around 250 Metres - and grade. The only difference is that one hill is a street, so I'll be running on asphalt. The other is grass covered.

    Is there any advantage to running sprints on grass as opposed to asphalt, or is the effect much the same for both surfaces?
     
  2. AlanGregson

    AlanGregson Yellow Belt

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    Well you can slip and eat shit on grass, speaking from experience... other than its the same, although i would do it on asphalt. Also doing the full 250m sprinting up a hill would turn into more of a endurance thing instead of an explosive exercise...
     
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  3. KnightTemplar

    KnightTemplar Ebony Belt Platinum Member

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    Yeah, it's probably more accurate to describe them as Hill Repeats rather than Sprints.
     
  4. dannysmith

    dannysmith Blue Belt

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    Running on grass in a pair of cleats will probably be easier on your joints than asphalt
     
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  5. LatFlare

    LatFlare EADC

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    Uphill you'll get better grip on the road abs the impact won't be a factor
     
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  6. corpse

    corpse Bannned

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    hiit is better on asphalt if you really want to go anaerobic. i would chose grass for the longer distances. stairs are great for sprints. you got some sets of stairs nearby? i do hill repeats/sprints on a bicycle for years now. the gear shift can be a nice intensity tool.
     
  7. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    I would do increments
    if you have a 250 hill. Start with 25m sprint x10 walk back recovery (WBR), then 50m x 6 WBR, 100m x 4 WBR, 150x2 WBR, 250 x1 you done!
     
  8. LatFlare

    LatFlare EADC

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    Thatsa lotta sprintsa
     
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  9. JauntyAngle

    JauntyAngle International man of mystery

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    Yeah... I think if he can truly do that many sprints in one session, he doesn't actually need to train sprints. He's really really good at them already.
     
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  10. KnightTemplar

    KnightTemplar Ebony Belt Platinum Member

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    Agreed. Back when I was doing hill sprints regularly(last year)I think my personal best was 5 x 250. And that wiped me out.
     
  11. Terminator0611

    Terminator0611 White Belt

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    What you think about this training on your hill, im going to do this flat:

    Track workouts that increase your anaerobic capacity in the 400m

    The 400m is highly anaerobic. If you want to run a faster 400m, you can maximize your anaerobic capabilities by training with track workouts that increase the capacity of your anaerobic energy system. The anaerobic capacity workouts are designed to expand the anaerobic energy system and enable you to build a good foundation for improving your anaerobic power.
    Below is a list of a few 400m anaerobic capacity workouts that help with training the Anaerobic Glycolytic energy system. If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 400m training program.
    IMPORTANT: If you are a 400 meter athlete and try to run these 400m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the 400m workouts and no longer be training the correct energy system that your workout was intended to train. Key: ‘ = minutes

    1. 100-200-100-200-100-200-100-200-100m @ 80-89% with a recovery of 2-3′

    2. 1-2 sets of 100-200-300-200-100m @ 80-89% with rest and recovery at 2-3′/5′

    3. 100-200-300-400-500-400-300-200-100m @ 80-87% 3-6′

    4. 4-7x 45 second runs @ 80-85% effort with a recovery of 3-5′

    3-5' is 3 to 5 minutes rest

    And for the grass asphalt: i would do asphalt with shoe nike waffle racer.
     
    Last edited: Sep 22, 2019 at 6:45 AM

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