Nice! I'd been trying to do Yasso 400s (or is it 800s?) before the weather got hot, now I'm just happy to make it through my run! Looking forward to some lower temps so that I can get back to speedwork!
There's a blog I follow, NCRunnerdude.blogspot.com, and he also had some good hill workouts a few weeks back:
Short Hill Repeats: Similar to interval repeats, but with a hill. Warm up first. Find a 5-10% grade hill that's about 100 m, then run up it at 5k race pace. Walk back down, repeat about 4 times.
Intermediate Hill Repeats: Same thing, but longer hill.. about 200m.
Long Hill Staggered Intervals: Find a 5-7% grade hill that's about 1/2 mile long. Warm up. Run up the hill for 30 seconds at 10K race pace. Wherever you are when you hit 30, turn around, and walk back down for 30 seconds (you won't make it all the way back down). At the 30 second mark, turn around again and start back up the hill, running. Repeat until you hit the top.
I've done the last one, and it's a good one. I challenge myself to make it to the top with fewer intervals.
I have been incorporating High Intensity Interval Training (HIIT) into my marathon training. I have noticed gains in my speed and endurance plus it has helped me loose a few extra pounds. Here are a couple of work outs I do:
5min warmup 1:30 jumprope/30 sec sprint/1 min rest=30min 30 min Slow run
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