Replacing Standard Z5 Intervals w/ Hills

kimmydct

Here is my run WKO for tonight from the Int. Short Course Plan:

MS: 3 x 1000 all @ IP/Z5/Very Hard with full recoveries between each

Any recos on how to modify this to make it a hill WKO?  My Z5 pace target is 9:31.  I'd be lucky to hit 12:00/mi going up hill.  I know I have to slow the pace, but should I do shorter intervals as well? Do I just go by HR and RPE?

Thanks!

Al Truscott

IMO, you should do those IP intervals on flat ground. One of the purposes of the workout is to help your neuro-muscular memory get into a really hard place, where stride lengthens and cadence increases, while running with good form. Hill running will radically shorten your stride, put excess strain on knees and quads, and greatly risk injury, without adding the expected value of running at top speed into your body's data bank.

RnP do sometimes put "hill strides" into the plans, but those are usually only for 20-30 seconds at a time. LRP runs in hills are also a good idea, for the strengthening value to the legs, without the excess risk of injury.

kimmydct

Al- Thanks that is helpful. Perhaps I'll keep the hills on the longer/easier. Just want to make sure I'm doing the right type of WKO to be better prepared for the "hills of Quassy" this year!