Hill Repeats are Speed Work for Trail Runners
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- Опубликовано: 29 май 2021
- Follow along on one of our weekly hill workouts, and learn more about how these kinds of workouts can be a great form of speed work for trail runners. Check out this workout on Strava: / strava
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#trailrunning 
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Do you incorporate intensity work into your training?
As a hiker, trail running IS my intensity training. Haha
Oddly, I guess, I enjoy doing intervals at the track. I also do intensity in swimming, which may not do much for my running speed but should at least benefit my aerobic system.
Well I wish I could incorporate something like this in my training, but we have legit hills for training like that. Therefore, I have to do what I can to train. Most of the time, it just ends up being on a treadmill doing 15% for 15 mins.
I do 3 to 5 reps of 1min uphill close to max intensity with short breaks in 3 sets with longer breaks.
But I was wondering after your video of I should switch to longer reps and lower intensity? What is better to train for a first ultra?
Hello Jeff...excellent video! I do intensity training on both trails and road (track) so I have lots of variety in my schedule.
Your trails are smoother than our roads.
This one is! But I assure you, most of them are a rocky, rooted mess 😉
Those are called glamping trails 😉 for some real big boi trails come out to Oregon ya chumps
I appear in this video - I am climbing old buck at a chatty pace at 2:25 on my enduro bike. Super small world that this would be suggested for me on youtube. I don't even normally take old buck, usually I climb the single track.
Mad respect for the trail running, I think it's way harder than biking from a physical standpoint.
Hah, such a small world! Hope you had a great ride.
Super interesting! I do as many hill reps as I can cycle at 90% intensity in an hour to prepare for endurance cycle events. Find it really helps 😊
Love all your videos Jeff! To answer the question you asked at the end, yes, please share more training videos! As someone new to ultra running that type of content helps a lot.
Thanks, will do!
Just won a trail 50k on Saturday with longest run of year of 26.2k. But I did a ton of hills and double Ingebrigtsen threshold days once a week. The double threshold days ended up being 20-22 mile days and I felt great whole 50k.
@@cakej1 great job!!!
The more North Shore trail videos the better!
Love this video! Would love to see more of this type of training video.
Great workout! Hill repeats are a regular part of my routine as well. Thanks for the insight into the work that goes in before your incredible adventures.
Thanks for sharing your experience. Great
Great workout! Makes me want to do some hill repeats (I know just the hill too!). Great video and solid music choice!!!
Great to see people happily wearing their Suunto watches!
Love training videos. Would love to see more videos that highlight specific training runs you love/hate, why you use different types of runs, how you schedule your blocks of running, etc.
You’re my role model. Please keep posting content. It’s very inspirational to me
Great Video. Beautiful trails for hill repeats
Hi! I really enjoy yor videos, and nice addition with the 360 cam! I try to mix it up a bit on my hill reps, hard up, easy down or easy (walking) up, hard down. I have a hill right next to where I live with more "natural" trails with rocks, roots and mud and it is great to try to let go down hill on those more technical trails as well!
My local uphills are all pretty gnarly, which only adds to the intensity. Sometimes I wish I had a smoother trail, but I'm grateful to have local trails in the first place. Thanks for the video! You all did an awesome job!
Thanks Natasha! Our trails are mostly pretty technical as well, which is what made this one so attractive. I often will run on logging roads as well. I find it helps so that I can just focus on the fitness side of it and not the technique - although there’s definitely a time and place to practice your downhill technical running!
I came to trails from a background of track and field, so I still like to do a mix of hill intervals, track work, and of course, harder long runs
Just watching that makes my heart race and I feel faint! Can’t wait to see the 100k.
There is a nice place to do hill reps around where I live. I like to use it. It allows either a workout like this you've just shared here. Or it allows to use the hill for a warm up and then there are like 50-60 steps to the peak on the top of the hill, so sometime I just run easy to reach the steps and then do 10-15 fast runs on these steps each followed by easy run down and around the peak to the base of the stairs again. I think that's a good strength exercise with these steps (Rivington Pike Tower the place is called - UK). Thank you for the video.
Right on!
I do once a week hill repeats and also some speed intervals. I used not to like them much, but now is a part of my weekly routine that motivates me to get better and faster. Also playing with some segments is an additional motivation too
Best thing is the post workout meal no doubt ;)
I come from the short distance side of things, so most of my training centers around hill sprints on roads (zone 4-5), with a bit of zone 2 sprinkled in during warmups. I enjoy seeing content from individuals who enjoy the outdoors, regardless of how that's achieved. I'm beginning to cross train for an inline skating marathon in the future, which I'm excited for. All the best to you and yours, keep up the quality content.
Good intense workout! Nicely done…Thank you for sharing!!
Glad you enjoyed it!
never tried this type of workout, but this is about to be my next one!
Gold in those hills.
Our trails near me are like an obstacle course compared to those. Nice work
Great job! Thank you so much! Just done 5x400 (50 hm each) plus 1x200 (30 hm) plus 1x100 (15hm) and in 15 minutes after during the stretching I see you video :))
Pushing myself on hills comes so much more naturally than on flat roads. For example I have to force myself to speed up to run at my half marathon pace (and pay attention not to slow down), but on a 8-15% hill my effort automatically becomes at least the same as in a HM. I've actually been working on running slowly on hills when I want to take an easy day.
I feel the same way. It's much easier for me to get my heart rate up by running hills when my overall training volume is high than on the roads.
@@JeffPelletier Started following you on Strava after this. How come you're not starting a new lap for every climb or repeat?
Laziness 😂
What a beautiful trail. Buffed out ;)
Really interesting and superfun to watch Jeff. Looked like hard work so the tacos were well deserve. Love how this was shot too. Thank.you
Thanks Danny! Glad you enjoyed it.
Man, few things feel better to me than absolutely bombing down a serpentine downhill trail. But, I really struggle to imagine how the #1 place runner in my last half-marathon (mountain trails in NM) was setting such a disgusting pace. I think my miles were 10:30 or so and his were like 7:15. It's almost unimaginable to me to start bridging that gap, but it sounds like a dream. I think a lot of it is in my head, a lot of it is in my knees & quads, a lot of it is in stronger uphills, and a lot of it is simply that I haven't done any speed-focused training; I've always just focused on "building more endurance for more miles".
I can HIT those paces, I just can't MAINTAIN them.
This year I've decided to learn and add speed training and give that fucker a run for his money :)
I've discovered Jeff's channel about a week ago and man, I think I've watched at least a dozen videos till now. Great content with great quality that's really hard to find in nowadays RUclips.
Also, Canada is such a great country. You guys have awesome trails which are well maintained and easily accessible. I really hope I'll be able to say the same thing about my country, Romania, which has some nice wild mountains but unfortunately quite badly maintained trail systems - if any at all in some regions.
Keep up the good work Jeff and happy running/trekking to all of you!
Thank you! I’ve been researching Romania for a possible trip in the future, you definitely do have some wild mountain terrain! True wilderness is hard to find these days. You should be very thankful!
Very nice video Jeff . Uphill training is fantastic. Usually I do 20 x 1 ' ( close to 160m ) or 10 x 2' ( close to 300m ) and return with a slow run. The uphill has a slope of 6-8% . On the uphill I run with 150-160 pulses and on the downhill with 115-130. My training is a little different. A little difficult but I like it. :) Regards from Sifnos Island-Greece
Love your videos. Please continue. Go Canada! 🇨🇦
🇨🇦😎
I found you after a post on reddit that you made, and have really enjoyed watching your videos. I'll be incorporating this training method for hill strength for my upcoming ultra.
Thanks Joel! Welcome to the channel.
I have done this training earlier tonight. Such a great session abd I have been able to increase my speed ascent and descent each time. Thanks a lot
Awesome, glad to hear it Nicolas!
So glad I found this channel! Im also in North Van training for my first 21k Trail race. Love this content and will see you out there!
I’m curious, which race are you training for?
@@JeffPelletier Bear Mtn race October 2nd in Mission. Run by Fraser Valley Trail Races
Nice Jeff, I agree with you on hill work as key training for the trails. I have a couple of dirt roads near me that I use. Both are about 1.75 miles long with 400-500 ft of vertical gain, so more of a sustained push for 13-16 minutes. I use them as key benchmarks, something that I can do several times over a training block and track time and progress on the segments. Just placed 2nd overall, 1st male at my first 50 miler in Maine, so the specificity and vert training must be doing something good!
Congrats Richard, sounds like the hill work is definitely paying off 💪
Training for my first long distance in mountains. Definitely will use this type of training!
And nicely done video as always!
All the eccentric work from hill workouts does a lot of good things. The legs usually will break because of downhill running before anything else.
Agreed. This is the one aspect you can’t train for on a treadmill!
That forest/trail is beyond beautiful!
It really is. We're very lucky to have this right in our backyard.
i do 30 sec repeats at maximum intensity as we dont have long hills very near but hill is pretty steep I run down at a easy pace take 2 minutes recovery then repeat
Great video Jeff I shared this video with my running group. Those trails are well manicured compared to ours on the Rock.
The groomed trails are few and far between here on the North Shore, but this one is particularly nice for this kind of workout.
@@JeffPelletier Come to Oregon to see some legit trails, thats when the real training begins
Oregon is nice! I’ve run and raced there a few times over the years - along the Timberline, the Mtn bike trails south of Mt Hood, the PCT, the Columbia River Gorge. You’ve got a good mix of buffed out trails in there with the technical yourself! Sounds like you haven’t made it up to B.C. yet though. It’s hard to compare the Coastal Mtns to the Cascades..
How are you Jeff, catching up on some of your work. Good workout, I'll keep this one in mind!
Thanks David, glad you found it helpful!
I envy that trail.
I think you touched upon an interesting topic here: Sustainable training and injury prevention, while still working towards performance goals. I would like to see some more insight into these topics, maybe even an interview with your coach or another expert!
Thanks, that’s a great idea. I’ve been meaning to get my coach Eric involved - perhaps I could arrange a live Q&A with him.
oh old buck... the classic
😉
what vests do you use? Looking for one I could use on long runs but there are so maaaaaanyyyyy….thanks!
I'm doing 4x6, with 90 sec rests, as a veariant of the Norwegian 4x4 workout. I love the idea of hill runs, and I'm looking for a good place to start, but I'm still a good way away the kind of volume you guys are doing! What would be a kind of an intermediate version of this? If you were to fit this workout into 45-60 minutes, what would it look like?
I'm doing a bunch of shorter trail runs this summer, and if I feel brave I'll sign up for my first ultra as well!
Good video, different from previoss ones, but really interesting yes. Please do not hesitate to publish similar ones related to preparation, mid-week workout, speed and/or VO2max development for ultra-trailers...
Thanks, will do!
Very good workout thank you can I share
Thanks, please do!
I am actually in some work, trying to build at 120% up. This burns and builds.
nice workout and good luck on your goal race! Do you recall the grade on that track? We got steep stuff over here and hill repeats are more like hike repeats :)))
Thanks Walter! I think this trail is around 8-10% which is ideal for Zone 3. We do our harder efforts on the steeper stuff.
Hello from Greece , I want to ask you if it’s ok doing those intervals to the road hill as I don’t have next to me trail hilly terrain running for 5 minutes .
Thanks a lot
Roughly, what grade % were you guys running up? Good effort...
Great channel. You did a video in nutrition thx for that I hope you will share you food and drink strategy for that 100km next week.
I'm doing the QMT 50km. I will cheer for you.
Merci
Merci Steve!
Great video, would you recommend doing this type of workout ever week or just a couple of times a month? Many thanks from the Uk
Thanks Tomos. I do something similar each week, but you wouldn’t want to do the exact same workout each time. For example, this week I have scheduled to do shorter (3 minute) intervals at Zone 4 on a very steep hill where I’ll be hiking, but without the downhill. You would also want to progress from week to week when it comes to the length of the intervals. I would always recommend working with a coach though to help plan your workouts if you can.
Great video! I found your channel from your amazing Tor des Geants film and am enjoying the latest content also as I train for my first 100K (CCC!). One question - you said that 'ultra race pace' is around 60% of max effort. That can't be true for heart rate though? On uphills my easy effort would be around 80% of max heart rate (i.e. around aerobic threshold or top of Z2/bottom of Z3). Or am I getting this pacing thing all wrong?!
Thanks Jennifer! That 60% was meant more as an approximation, just as an example. Having said that, I’m not sure you’d be able to sustain that 80% for very long either, certainly not in a 100+ mile race. Heart rate is an excellent tool for training but in my experience you need to run by feel when actually racing. I’ve got some videos planned that speak more to heart rate based training.
@@JeffPelletier Thanks and I look forward to future videos!
Running down the hill full speed I feel it is very likely to damage your knee. Any advice how to run fast downhill but securing my knee? You pull your knee up activly or you more fall down the hill without a high knee?
Great workout, thank you for the video. On your downhills I'm assuming you are landing on the balls of your feet since you're going hard?
Is that a better way to go?
Thanks Jamie! I do tend to land mid-front foot, although that’s my natural running form. But be careful with trying to modify your form - it starts at the hip and glutes and how you land is more the result of this, while your lower leg should remain relaxed. You can develop lower leg injuries when holding too much tension in your ankle and foot. One thing you could safely focus on though is to lean forward more on the downhills, and when in doubt shorten your stride and speed up your cadence.
@@JeffPelletier awesome, thanks!
What's your thought on having a inactive recovery instead of an active one? If you have an active recovery your heart rate will drop enough to have an recovery, but still high enough so that you will reach preferred heart rate during the intervalls faster. In addition, keeping the blood flow up can help to "flush out" eventual acids/waste that has worked up in your muscles during the intervall.
At the same time, you do have eccentric work with the hard downhill efforts. Maybe that's why you have an inactive recovery? To recover from the eccentric effort?
You’re spot on. I normally do prefer an active recovery - I find it helps to flush out the lactic acid, exactly as you say. But having had a downhill interval right after the uphill, we really needed the static rest for this one.
When it comes to zone training, should I let my Garmin watch decide or use the talk test? Bc they definitely don’t match :)
In my experience, you’re better to rely on the talk test, unless you have access to actual testing in a lab. I used to get my V02 Max and lactate threshold measured every couple of months, and it was always VERY far off of what my watch estimated.
I can talk just fine at 200 bpm so everyone is different.
Jealous of those views! I get most of my hill training in on an old landfill!
😂 does that turn into a ‘ski hill’ in the winter?
@@JeffPelletier I wish! 😂
Question: I'm new to following a real workout plan instead of just running a bunch for training. Do you need to find the ideal hill to run hill repeats. I feel like if it's too steep there is no way I'd be able to stay in zone 3 and it would have to he long enough that I could continously run uphill for 5 minutes.
Yea, you don’t want it to be too steep or else you’d be forced to hike. Finding ideal hills is something that takes a bit of effort for sure.
I've seen a lot of hill repeat programs that go real easy on the downhill.. 1min up, 2min down kind of thing. Do you see the hard down effort as more beneficial? Or just a different kind of workout? I know downhill strength is so important on mountain running and often push a good flow on my downhills
It’s just another variation - you certainly wouldn’t want to do this kind of workout too often as it’s very taxing. At other times of a training program, you may want to focus only on uphill fitness or downhill strength.
What grade hill did you use for the 5 min up hill I am doing hill reps but steep shorter reps
I think it was around 8-10% average grade. You can see the hill profile here on Strava: www.strava.com/activities/5364329920
@@JeffPelletier brilliant thanks 😊 mighty running
Great workout! Question about the 3' recovery part: do you "just" walk around or do you have a very light jog to keep the legs turning (even at a very slow pace)... what do you recommend? Hopefully the answer isn't "squats". ;)
For most workouts, I find a light jog helps to clear out the lactic acid a little faster. But you'll want to take it really easy to make sure you've adequately recovered for the next set.
@@JeffPelletier Thanks!
Are you planning any races in Europe this year?
Unfortunately, I’m not sure I’ll be making it over to Europe this year, at least not to race. But I will be racing in North Africa in the fall!
So what kind of 360 camera do you use to record this?
I recently got the Insta360 One X2 that I’ve been testing. The rest was shot on a GoPro Hero 8 and 9.
Do you ever run without some ech strapped to your wrist?
Like a watch you mean? To be honest, very rarely. I'm very data driven in all aspects of life and love to track all my runs!
What’s the gradient! On the reps
Hey Morgan, I’d estimate about 8-10% average grade.
Very late to the party, but I was wondering how steep are the hills you use for your hill repeats? The hills around my place are very steep (in the 25-30% range), which makes repeats incredibly hard.
Yea, what’s going to be difficult. You probably want closer to half that grade, maybe 10-15%.
@@JeffPelletier Thank you for your answer! I'll look for a hill in the grade range you suggest.
what is the name of this trail if you don't mind ?
Hey Peter, this is Old Buck trail.
@@JeffPelletier thanks mate. I will try run there ;) Looks less technical then North-van falls ( sprain my ankle there ;) )
Piss off Jeff !!!! Some of us can NOT run up hill for 5 minutes in Zone 3!!! Please post the Zone 5 uphill run video with thanks !!!🤣🤣
🤣
Your hill repeats are a lot longer than mine. I tend to do 100 to 200 meter sprints uphill on my speed work days. Also your tails are super groomed. That must be nice for downhill. All the trails around me are rocks and dirt.
lol "We just finished about 20 mins of easy running" Heart rate = 178bpm.
Ha! My suunto is sh*t for HR data... it regularly says my heart rate is 198bpm when it very clearly isn't.