Hill Grade

Where I live, I rarely run hills. Now that I regularly run on TM, easy pace, 4-8 miles, I like to make it hilly. What is the appropriate grade?

If it's just an easy run, whatever feels good. If you want to do a hill workout, something just a bit faster than MP @ 5% seems to work well. I wouldn't go much higher than that on an easy run either. You might check the treadmills for a hill workout program and just set it for the program and go at whatever pace you're doing your run at.

3-6% is good for running. I think 1-2% is a waste by being neither a hill workout nor flat and 0% is a better choice when not doing a specific hill workout. Above 6% and its not really realistically a running workout anymore.
Here's a chart I use for pacing although like Jim said, 5% at MP for 0.5 miles (a bit faster if shorter) is a tough but good workout.
http://www.hillrunner.com/training/tmillchart.php

Ok, did a little 3% today. I will try to build up to 6% and flow around 3-6% then.

8-10 weeks base building, then I may come back for details on Dave-O's hop on and off technique.

15%

fostever wrote:15%

fostever wrote:15%

Yeah right. I said I wanted PR, but didn't say I wanted to cure my laziness.

For Jerry I'm going to go with 20%!!!

Schuey wrote:For Jerry I'm going to go with 20%!!!

After all, it is speed training in disguise.

T Miller wrote:

Schuey wrote:For Jerry I'm going to go with 20%!!!

After all, it is speed training in disguise.

Yeah we all know how much Jerry loves speed training!

For you, Jerry:

http://www.runnersworld.com/race-training/study-all-hill-repeats-improve-5-k-performance

Schuey wrote:

T Miller wrote:

Schuey wrote:For Jerry I'm going to go with 20%!!!

After all, it is speed training in disguise.

Yeah we all know how much Jerry loves speed training!

Like Jerry needs any speed.

Michele "1L" Keane wrote:For you, Jerry:

http://www.runnersworld.com/race-training/study-all-hill-repeats-improve-5-k-performance

Alright, thanks Michele.