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!

683 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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mykemp1971

· #2 · Jan 28, 2008

My opinion would be when you have a good base, and you are regularly running at least 30-40 miles per week, throw in a day of tempo or some intervals, hills or fartlek. So maybe when you are consistently running 30 or so miles a week for 5-6 months. 
Don't over-do, start off with just 'one key' workout a week, the rest, just do at a low HR, and steadily build your miles. If that works, then maybe add another day (once you have more base).

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mykemp1971

· #8 · Jan 28, 2008

Wow! That's a great saying.

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