Day 4 was interesting day as I chose to do a different workout. Besides from the ordinary 30 minute run which most people can do, I decided to switch things up a little.
I have a hill that is located close to where I live and it measures about 120 meters and has an average gradient of about 9%. So not too long or too steep for running this multiple times.
I got through 8 rounds up and down the hill but unfortunately I got a stitch halfway through, so I had a 3 minute break. I continued on with the hills but it didn’t get much better, so I stopped after 8 rounds. After the hills, I kept moving and chose to do a 30 minute easy run which was mostly flat. I covered 6km during this time and the last 1.5km felt relief from the stitch that had hampered most of the workout. I believe the culprit was eating cheese half-hour before running. (who really knows…)!
I feel I can improve considerably doing hill repeats at least once a week. When I was just starting out in 2014, I would run up a hill around a block of houses at the top, then back down the hill. I would repeat the exercise 3-4. Running downhill can also be beneficial for the quad muscles as they act as like a hand brake. The main benefit of running uphill is that it trains your cardiovascular system to work harder when required.
When reaching the top of the hill you should be nearly breathing your hardest and coming downhill your lungs get a rest. Repeating the process is different from flat interval training because the effort becomes gradually harder before reaching the top. Also, the same can be said for your leg muscles! Your fast twitch fibre ligaments & tendons become engaged and strengthened in the process.