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From Fellrnr.com, Running tips
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The simplest approach to downhill training is to run a hilly course. Ideally, find a route that includes hills of varying steepness and length. It's important to focus more on the downhill sections that the uphill, which is a little counterintuitive. This approach can be thought of as a "Downhill [[Fartlek]]".
==Downhill Intervals==
Performing structured interval training around downhills is far better than simply running hilly courses, but not as effective as Treadmill Descents. If you don't have access to a treadmill that can be used for descents, then use these intervals. Start off with stage 1, and then build up through the stages based on your recovery. Each workout should leave you with mild DOMS that disappears in a day or two, so once you have no soreness in a given stage, move on to the next.
* '''Stage 1: Constant Pace Repeats'''. At this stage you will need a specific hill. Ideally it will be at least a quarter of a mile long and 6-8% gradient. Run up and down the hill with a fairly even pace. You are likely to be slightly slower uphill than downhill, but try to minimize the difference. Obviously the uphill will feel much harder than the downhill. Start with repeats totaling about 2 miles, and build up over time.
* '''Stage 2: Run Constant Effort Repeats'''. Running with the same effort up and down the hill will mean that you will be going much faster downhill than uphill. Compared with stage 1, your uphill running will be a little slower, and your [[Downhill Running]] quite a bit faster. Again, start with repeats totaling about 2 miles, and build up over time. You can use some stage 1 repeats to warm up.
