Posted: 08/12/2015 at 11:25
We do have a weekly hill reps session with our club... but then we are a hill running club. Running regular hill sessions gets your body used to them.
We incorporate reps which includes straightforward sessions with multiple reps on a few different hills - shorter, longer, steeper;
Circuits, which involves running loops of different lengths which includes ups and downs - teaching you not to relax at the top and keep on pushing over the top and down;
Fartleks which are usually not that hilly but just incorporate using different speeds...
Off road sessions which are obviously good as we are an off road club..
Relays.. which are fun but also relevant esp to xc season...
Downhill sessions - these are off road and help teach you to relax your upper body while still pushing on downhill (your knees will hurt if you are holding/leaning back going downhill as the pressure is going down through your knees).
We also do continuous sessions where we run up a series of continuous hills...
All of these sessions help with hill races throughout the year but also with road racing in a general sense.
On top of that, easy, long, tempo runs and intervals makes for keeping the training interesting.... variety is the spice of life.