5 x uphill 20 strides

Carl

The workout tomorrow regarding the run states: 5 x uphill 20 strides.  Then states strides as 30 left foot steps in twenty seconds.  I am doing these on a treadmill so can you tell me what is the normal elevation you do them at and it states 5 x uphill 20 strides so I was thinking of 5 uphills with 20 strides but then it states a stride is 30 left foot steps in twenty seconds.  I must be really confused about something.  Can someone please make me (Carl) undeerstand the running workout for tomorrow.

 

Thanks GANG

Steve West

I had the same question when I read that. But, being the loner I am, I'd do it my way..... I have a hill a quarter of a mile from my house that is about 200 yards long and climbs 90 feet.... so my plan was to run over there once or twice, get my strides in then do the 5 repeats on the hill. The slow jog home will be my CD.

My read is they are separate.... least I want them to be...

mancona

I simply think of this workout as:

WU
5 x 20" Strides
CD

A stride at simply running with perfect form for about 20" or 30 right foot strikes. In this case P is just saying to do them going up hill if you can. The strides are not an all out sprint but they will likely be faster than your other training paces.

It is really just an easy run with a few pickups through in to force you to run with good form and remind your body of how good form feels.

Steve West

Oh bummer, you mean I can't do hill repeats? That sucks! Those repeats were going to be the highlight of my week......

Carl

MAtt-

Exactly what I thought but I just wanted to be sure. So lets set the dreadmill at a 9% incline and speed of oh 8.7 and see if I can get 30 left foot strikes in 20 seconds. Understanding the whole approach is about form.

Thanks

wareagledusty

"So lets set the dreadmill at a 9% incline and speed of oh 8.7 and see if I can get 30 left foot strikes in 20 seconds."

 

I'm pretty sure if I try that I am going to shoot off the back of my treadmill.

I've been doing the strides by setting my Garmin with a workout interval of 5' and a cadence range of 90-95.  Damn thing beeps at me till I get my cadence right.  Keeps me from having to count which at 4:30 in the morning isn't something I enjoy...

Bill McKinney

@Dusty - so before you try Carl's suggestion, I STRONGLY encourage you to set up the video camera so we can all share in your attempt!

afrost

 How about a 5% incline and just move the speed up 30 sec. or a minute per mile faster than your zone 1 trot around the block pace?  That way you can bring the treadmill down again in time to do the easy bits in between the 30 step strides in 20 seconds each minute. Then no one is falling off the back of the treadmill.  

Brian Quarton [OLD]

Brad Hudson style. LINK Find the steepest hill you can. Keep the duration to about 10 seconds. Run as hard as you can with your best form. Like lifting weights. I usually start with fewer than 5 and work up to 10. Take a full rest between, about 3 minutes. Do them once a week. If you do them right you will not have any residual fatigue tomorrow. The run home usually goes a little faster. Try it.

gsadleriii

Agree with @Brian...I've done these "hill sprints" in the past and they seem to work really well for me without lots of residual fatigue.  As for the "30 strides in 20 seconds", that's to ensure you hit a certain cadence (90 RPM in this case).  This rate of turnover is the one recommended for "efficient" running.

wareagledusty

@Bill - Disaster averted. Though I admit a camera on some of my dreadmill workouts or long intervals on the bike might lead to some interesting videos of my facial expressions...