HILLS
The principal aim of hill running is to develop strength. The type of strength achieved will be influenced by the precise method used : (1) Short, 40-80m very steep uphill runs, with a maximum of 12 repetitions and generous recovery intervals (3-6 minutes) will improve power (speed strength) (2) Intermediate, 100-150 meters, fairly steep, uphill runs; 10-12 repetitions with short recovery runs: for development of strength/endurance (anaerobic) (3) Long, 200-300 meters, slight uphill runs, 15-20 repetitions with fairly short recovery runs for improvement of general endurance (4) Hill circuits, 400-600 meters, up and downhill. 4-6 repetitions, moderate recovery for variety and overall effect on endurance and speed.
