When to start speed and hill work?

Hemerocallus · 2008-01-27

Hi folks! I need some advice. I'm an older off-and-on runner who'd like to get a little more serious about properly training and do a little competing this season. I've been doing low HR training since the beginning of December, to increase my aerobic endurance and keep myself from doing too much/too fast and hurting myself, after having recovered from a bad ankle sprain last summer. At the end of April, I hope to start into some trail racing ......at relatively short distances (5 to 13 k). My LRs are up to 7 miles now, and I'm running every other day.........with cross-training (still low HR), strength work, or rest on the alternate days. At what point should I break from the low HR routine and start adding in the intervals, tempo runs and hill work? Thanks!

679 Views 10 Replies 6 Participants Last post by Hemerocallus, Jan 31, 2008

Hemerocallus

Discussion Starter · Jan 28, 2008

Hi folks! 
I need some advice. I'm an older off-and-on runner who'd like to get a little more serious about properly training and do a little competing this season. I've been doing low HR training since the beginning of December, to increase my aerobic endurance and keep myself from doing too much/too fast and hurting myself, after having recovered from a bad ankle sprain last summer. 
At the end of April, I hope to start into some trail racing ......at relatively short distances (5 to 13 k). My LRs are up to 7 miles now, and I'm running every other day.........with cross-training (still low HR), strength work, or rest on the alternate days. 
At what point should I break from the low HR routine and start adding in the intervals, tempo runs and hill work? 
Thanks!

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RandMart

· #3 · Jan 28, 2008

A very wise person on slowtwitch.com used to have this in his signature: "Speedwork is the icing on the cake; but you don't have cake yet." 
When you think you have "cake" ... then add the hills, intervals,etc. Right now, I'm lucky to have brownie.

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