HILL REPEAT SESSION. WHY HILLS ARE SO IMPORTANT!

Рет қаралды 12,869

Күн бұрын

I speak through my mindset throughout the session.
What to focus on when doing hill repeats.
What a typical session should look like.
An epic race on the last rep!
00:00 - Intro
01:27 - Hill Repeat session rep 1
04:47 - Rep 2
07:54 - Rep 3
10:58 - Rep 4
13:44 - Rep 5: THE RACE
19:19 - Summary
Train SMARTER not necessarily HARDER!
Keep things productive and you will see the results
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Onwards and Upwards, Nick

Пікірлер: 68

@SuperYtc1 2 ай бұрын

I love that these videos get less views. It means that less people are bothering to do this stuff. Which means I can gain a competitive edge by doing it.

@ingagade951 11 күн бұрын

I got the answer here at the last rep - the race....... thanks and congrates to you for this very interesting training session. Inga.

@mikehobbs624 7 ай бұрын

Great video Nick! Love hill sessions 😃

@justoutlaw6423 7 ай бұрын

Amazing effort. Love the grind.

@deepakratnakumar5379 7 ай бұрын

Nick Bester is a great example for those who want to do long distance running without looking lean (skinny).

@blastedpotato 7 ай бұрын

He’s definitely lean with low body fat, he’s just not very light

@justinyeom1828 7 ай бұрын

@@blastedpotatotrue light=5’4 99pound Kenyan

@justalilbester 7 ай бұрын

Fuel hard! Train hard!! Let’s goooo! 💪🏻

@AlejoValenciaC 7 ай бұрын

Great video Nick! When you say “fuel hard” do you mean anything to do with food or drinks? If so, what’s the best fuel before your workout?

@justalilbester 7 ай бұрын

@@AlejoValenciaC yeah I mean sufficient amount of fuel for your body to perform well. Good carb fuel is things like, whole wheat pasta, brown rice, whole wheat bread, oats etc.

@Econpopp 6 ай бұрын

I miss home so much I even miss those potholes 😂 However definitely enjoying running in the cold in London. Great video Nick!

@gokiwi2642 6 ай бұрын

Awesome video, haha what a choice workout 🏋️‍♀️

@juliana8113 7 ай бұрын

Pretty good finishing heart rate by Geoff there

@elvyskennethmiguel8817 7 ай бұрын

I do it on nearby trails. No dogs, no vehicles no pollution all you hear is nature and your footsteps and heavy breathing😅

@cuddles1140 7 ай бұрын

Wow welcome back 🤩. That hill was steep but I wondering what was worse the potholes or the incline 🫣🤣.

@justalilbester 7 ай бұрын

🤣 adding an extra element to the hill repeats. Dodging ;)

@cuddles1140 7 ай бұрын

@@justalilbester 🤣🤣🤣🤣

@ingagade951 11 күн бұрын

Hey Nick. What was your average puls in this training on hills rep. ?

@jacksonm.6549 6 ай бұрын

Are there benefits to hill repeats at altitudes of 1600 metres+ if you're training for a coastal pancake flat marathon?

@Joe_Souza 7 ай бұрын

The potholes look like ankle breakers. I think you’ll win the bike race with the road bike finishing second and the mountain bike third.

@justalilbester 7 ай бұрын

Yup gotta be mindful of the potholes 👀 especially in Prime X shoes. Thanks, looking forward to the exhibition race

@peterw9721 7 ай бұрын

What does recovery look like? Do you just shuffle back down to the hill and then hit it again? Or faster tempo down the hill, and rest before the next rep? Thank you

@justalilbester 7 ай бұрын

Jog back easy down the hill is the recovery. As soon as you get to your spot you go again.

@uMsubathi 6 ай бұрын

I saw the potholes 😅 & yep 🙈

@160181daniel 7 ай бұрын

Are you slow jogging back to the start for each repeat?

@justalilbester 7 ай бұрын

Yea exactly. Recovery is a slow jog down and then when you get to your start point you go again.

@angejo5591 7 ай бұрын

Also, are hill repeats/sprints better measured by distance or time? On a Friday I do an ingebrigsten type 2 x 8 x 40s. Wondering whether I should do 40s or just mark out about 160m for me to try run?

@justalilbester 7 ай бұрын

Time seems to be better when it comes to hill repeats (well for me at least). This one was obviously distance (if the hill is as good as this then distance).

@angejo5591 7 ай бұрын

@@justalilbester sounds good, thanks a lot

@dalia4110 7 ай бұрын

How short should be sprint hill sessions? And would you recommend also 6 reps? cheers :)

@justalilbester 7 ай бұрын

Something like 8 x 30 seconds, 8 x 20 seconds

@brendandunn6331 7 ай бұрын

Hill Reps at 1600m altitude! Let's go!

@davidmclucas2970 7 ай бұрын

Great Video, are the bike riders going to be recreational riders? You will be able to beat them. You should also do a handicap start with those others guys, that would be very challanging

@justalilbester 7 ай бұрын

They’ll be recreational to good bike riders. Yes we’ll do 2 races. One, ALL OUT from the same start. Two, a handicap race based on how the first race went.

@TelkomSim 7 ай бұрын

Do you ever do Westcliff stairs? 😢 I walk those and they still do me in.

@justalilbester 7 ай бұрын

I did back in my Comrades training days. Brutal!!

@QuangNguyen-xc5fp 7 ай бұрын

what effort do you often execute in hill repeat session? Is this marathon pace or half marathon pace?

@justalilbester 7 ай бұрын

I would say starting at 8/10 finishing at 9.5/10. Starting at HM effort finishing at around 10k effort if not faster.

@QuangNguyen-xc5fp 7 ай бұрын

@@justalilbester great, so it mean we should run at higher intensity for short uphill interval such as 30 and 40 seconds. I'm in struggle with the time of 2h42-2h44 marathon and can't improve now. I'll try more hilly runs in the next season to get faster. Thank you for great sharing.

@luxsasha 6 ай бұрын

how do you manage the downhills? I've always struggled with form on the downhill to not get injured, idk why but the downhills just HURT

@justalilbester 6 ай бұрын

So you want to keep your feet slightly lower to the ground to soften that impact. You also want to be in good supportive shoes if you know you’ll have loads of downhill in your run 👊🏻

@angejo5591 6 ай бұрын

If I’m training for a 10k what type of hill reps would you recommend? Should I do 2 x 8-10 x 40s. Or should i do 1 minute + hills

@justalilbester 6 ай бұрын

I would go for something slightly short and more explosive. Something like 2 x 10 x 15-20 sec. Still hill! 🔥 Smash it and hold that form!

@angejo5591 6 ай бұрын

@@justalilbester thanks Nick, you’re the best

@user-kl3lg7tf3n-anx1ous 7 ай бұрын

A better way to keep constant effort during VO2max hills is by using power (provided your watch supports it). Staying on high Z3/low Z4 power zone for 2,5-3 minutes will get you where you want to be to reap the benefits. If power is not available run the first rep by feel, mark the turnaround point and elapsed time and try to match time and distance reached on every subsequent rep. This holds you accountable to not go too fast on your first rep as you'll certainly suffer too much on the last two reps.

@justalilbester 7 ай бұрын

Great way to remain productive throughout the session!

@angejo5591 7 ай бұрын

How much rest is it between reps? Must be at least 5 minutes jogging back

@justalilbester 7 ай бұрын

It was about 3-4 minutes to jog back and then you go again.

@grantsumner4272 7 ай бұрын

Were can i find those split shorts

@justalilbester 7 ай бұрын

Adizero (the previous model) 👌🏻

@grantsumner4272 7 ай бұрын

@@justalilbester thanks

@al_conroy 7 ай бұрын

What shoes did you use, look like Evo 1s?!

@justalilbester 7 ай бұрын

I wish I had the Evo’s 😉 not just yet. These were the Prime X Strung 2s

@Runsonwater 6 ай бұрын

@justalilbester what shoes are good for training in? I thought the strung 2s were more racing shoes

@justalilbester 6 ай бұрын

@@Runsonwater they help me recover quickly with their high stack height 💥 great training shoes are Sen 10s and Boston 12s 🔥

@Runsonwater 6 ай бұрын

@@justalilbester thanks so much!

@chakalaka3960 7 ай бұрын

Looks so much flatter on KZfaq 😂

@justalilbester 7 ай бұрын

Not flat that I can confirm!! It’s a beeeast 🤣🙌🏻

@hahaheslop 7 ай бұрын

The bike is gonna win, hands down, sorry dude. Good luck though!

@saljablo2767 7 ай бұрын

Hill repeats sound brutal.

@justalilbester 7 ай бұрын

Oooh yes! So brutal but so good for you!!

@thru_and_thru 7 ай бұрын

Hill repeats are what got me from being constantly sidelined from running every few months due to stress injuries to running my first marathon…and negative splitting 😅. They are ESSENTIAL imo!! And have actually grown to really enjoy them as they are like speed work without all the impact.