• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Click here to download the  free ebook of Alberto Juantorena’s  detailed training workouts leading up to the 1976 Montreal Olympics

SpeedEndurance.com

Success in Track & Field ... and Life

  • Home
    • About
    • Contact
  • Track & Field
    • 400 meters
    • 800m & Mile
    • 1/2 & Full Marathons
    • Long & Triple Jump
    • Hurdles
  • Training
    • Weight Training
    • Abs & Core
    • Injury Prevention
    • Shoes & Spikes
    • Masters
  • Coaching
    • Freelap Friday Five
    • Interviews
    • Sports Nutrition
    • Sport Psychology
  • Archives
  • Shop
    • My account
    • Checkout
    • Basket

Uphill Running Benefits for Speed and Special Endurance

You are here: Home / 400 meters / Uphill Running Benefits for Speed and Special Endurance
13
SHARES
FacebookTwitter

June 1, 2009 by Jimson Lee 2 Comments

I discussed overspeed training by means of a pulley or slight downhill grade.

But what about uphill running, or running with resistance such as sleds?

These two scenarios have two different functions, but I’ll discuss sleds and pulleys on a later post.

Over the Hills

Because distances on the hills are hard to measure (i.e. "the lamp post to fire hydrant", for example) I like using time based workouts.  Even in the early 1980’s, we had Casio or Seiko digital stopwatches that beeped after a pre-programmed time.

So the term "over distance special endurance" is really "over time" or "extended time" special endurance.

Australian Darren Clark would do 3 x 2 x 360m hills with a 12 degree slope anywhere near 45+ seconds, and 52+ seconds for women.

Our male College athletes would use 50+ seconds as most of them are aiming to break 50 for the 400 meters.

They would jog down the hill for recovery between the repetitions, and do a full 45 minute recovery between sets.

Key Points to Hill Training

A few key points to consider:

1) The over distance is a refreshing way to get the special endurance sessions without getting flat or stale from the track.

2) You can do these on a variety of surfaces, to reduce the wear and tear on the track with spikes.

3) The slight uphill grade keeps their technique in balance, which is "staying tall" and preventing the hips from collapsing.  Also, the ground rises to make contact with the feet, so athletes do not overstride, which may be beneficial to injury-proned athletes with hamstring problems.

READ  What if they had a Track Meet and Nobody Cared?

4) If you are short on time, then you could skip the weight room as the hills adds an extra "power component" to the training session.  We would do hills in freezing December so athletes would only need to spend 1.5 hours at track practice to get back home and study for their final exams.  Moreover, the weight room was closed as the gymnasium floor was used for the final exams!  Double whammy!

So unless you live in the Prairies or mid-west, hills may be beneficial to your training.

  • Bio
  • Twitter
  • Facebook
  • LinkedIn
  • YouTube
  • Latest Posts
Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com
I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.
Jimson Lee

@speedendurance

Jimson Lee
Jimson Lee
Jimson Lee

Jimson Lee

Jimson Lee

Latest posts by Jimson Lee (see all)

  • Jana Pittman – 400mH World Champion, Bobsleigh, and now Doctor - December 8, 2020
  • Autogenic/Parasympathetic Breathing Techniques for Recovery & Regeneration – Episode 3 - May 22, 2020
  • PART 2: Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners - May 13, 2020
Jimson Lee

Category icon400 meters,  800m-Mile,  Coaching,  Featured Story,  Track & Field Tag iconspeed

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. ken says

    December 18, 2012 at 8:04 am

    These articles are almost ridiculous! You say a lot but really say nothing.

    Reply

Leave a Reply Cancel reply

Primary Sidebar

Follow Us

  • E-mail
  • Facebook
  • LinkedIn
  • RSS
  • Twitter
  • YouTube

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (5)
  • Jimson Lee (3)
  • Uncategorised (0)

Articles by Category

Products

  • SpeedEndurance Products Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture $34.95 $29.95
  • Feed-the-Cats-Clinic-3-Pack-701 'Feed the Cats' Clinic 3-Pack $64.99
  • Tony Holler's Feed the Cats": A Complete Sprint Training Program Tony Holler's "Feed the Cats" Complete Sprint Training Program $49.99
  • Bud Winter and Speed City presents Arthur Lydiard 509x716 Bud Winter & Arthur Lydiard MP3 [Download only] $9.99
  • Globus SprintCoach LE Electrical Muscle Stimulation Globus Electrical Muscle Stimulation SprintCoach SPORT $849.00
  • Globus SprintCoach LE Electrical Muscle Stimulation Globus Electrical Muscle Stimulation SprintCoach SPORT Limited Edition (LE) $949.00

RECENT POSTS

  • Jana Pittman – 400mH World Champion, Bobsleigh, and now Doctor
  • Autogenic/Parasympathetic Breathing Techniques for Recovery & Regeneration – Episode 3
  • PART 2: Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners
  • Remembering Mike Agostini (1935 – 2016)
  • Remembering CharlieFrancis Forum (10 Years later)
  • Microstretching vs PNF vs ELDOA: Live Zoom Chat (Episode 2)
  • Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners (Part 1)
  • A Systematic Approach To Developing Individual Success Within A Dynamic Team Culture
  • How to do Repeat 100m Strides with No Marks or Measurements
  • Testing for Speed, Power, Strength, & Endurance [VIDEO]

Copyright © 2021. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy