I’m doing OK running on the flat and have managed 10k a couple of times now but I’m not great at all when it comes to hills. Actually it’s the same when hiking, I can cover miles and miles till I come to a steep bit.
The point of mentioning that is that I’m now looking at a training programme involving, among other things, a weekly dose of hill repeats. It starts with running up a hill for 15 seconds, walking or jogging back down, and repeating that eight times. Over the weeks of the programme the time for each uphill burst and the number of reps gradually increase.
The purpose of this, I’m told, is not mainly to improve hill running as such: it also, over time, improves running speed on the flat because it develops different muscles.
So I need to work out what kind of slope will be steep enough to get the benefit of the programme but not so steep that I can’t complete it. (I’m thinking I might do the whole programme twice and use a steeper slope the second time. It’s an eight week programme and the race isn’t till May so I have plenty of time.)
So: for a first ever attempt at hill repeats, what kind of gradient should I be looking for?