Monday, September 17, 2007

Kenyan Way Hills #5 - 20 straight minutes

5.23 Miles, 46:21, Max HR = 171

The benefit to running hills is that you get the workout of a low-weight, high rep weightlifting workout, coupled with interval sprints. But since you're sprinting uphill, the impact on your legs is reduced since your legs don't have to come completely back down. Does that makes sense?

I read an article in the latest Runner's World that you should sprint at full speed up the hills for ten seconds, and walk down for recovery. This coincided with Sean's instructions for the day. In an unusual twist, we ran for 20 straight minutes as opposed to two 10 minute workouts with five minutes rest.

3.03 miles warmup
2.20 miles hills
Laps (two hills, up full speed, walk down, recovery jog after second hill)
1:57, 2:02, 1:59, 2:03, 2:11, 2:11, 2:11, 2:13, 2:09, 1:53

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