HILL REPEATS FOR Training, explained

A reminder to all of you who don't live near a hill, look for a parking structure for this workout. Choose higher floors to avoid most of the wetness of snow or rain as well as busy traffic. Although this one is curved, a straightaway is preferred. It's next to Hancock Building in Chicago.

BECAUSE YOU WILL HAVE THE OPTION of performing HILL REPEATS starting in WEEK 5 of the SAINTS DAYS 5K &10K training plan, and because many other plans include this workout routine, it’s time to discuss them.  In an article from Breakingmuscle.com Fred Fornicola discusses the reasons hill repeats (sprints) are a component of race training, and suggests how to perform them. “Incline/hill sprints will give the lower extremities in particular (legs, hips, hamstrings, calves, shins) a very good strength workout, not to mention the abdominals and torso.”

The key advantage to interval training on hills as opposed to flat surfaces, he explains, is that a greater effort can be made by the runner with less wear-and-tear effect on joints and connective tissues, due to the reduction in compressive forces transmitted to these structures. Another benefit is a lesser risk of injury that may take you off your schedule and even totally out of the race. An important point is that the downhill segment is accomplished with a BRISK WALK, not jog or run.  He also makes a point of reminding runners that hill repeats should be stopped if they CANNOT BE COMPLETED in proper form.  

I very much enjoyed his advice. There are many articles on hill repeats that are quite complicated, and I’m not at the level to appreciate all the nuances of training above a rather basic level without a trainer’s help. But I do seek to improve without injury, and this kind of insightful information is great encouragement!
RUN HAPPY!
http://breakingmuscle.com/strength-conditioning/how-and-why-to-run-hill-sprint-intervals