Training Tips – Week 6

The benefits of Hill Training

Presented by John Stanton

123Hills add resistance and strength to your training. Runners have used hills for decades as a way to increase endurance, strength and speed.

Find a hill like the one up at UBC about 400 metres in length, with an incline of 8-10 percent. Prior to starting the hill session, include a warm up with of easy running and light stretching.

Maintain a consistent effort rather than pace on the hill. Shortening your stride, as the hill gets steeper. Keep your chest up and out, with your breathing relaxed. Your arm movements, in rhythm with that of your leg turn over rate. Keep your eyes focused on the top of the hill, just as they would be focused in front of you on a flat stretch.

Hill sessions build lower leg strength and improve your running form. Think about maintaining effort not pace. You will learn the art of pacing from the hills. You build strength and character both useful on race day. Think of you hills, as speed work in disguise.

Hill training improves your running technique and makes you mentally tougher for race day.

John Stanton is the founder of Running Room.

Hills break up your rhythm, forcing your muscles to adapt to new stresses, you become a stronger runner.

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
5 9

LSD
Run/Walk
Off
4
Steady Run
3
Steady Run
3
Steady Run
Off
3
Steady Run
22
Pace Schedule
Long Run
(LSD)
Steady
Run
Tempo
Hills
Speed Race
Walk Adjusted
Race Pace
To Complete 9:29-10:33 9:29 8:37 7:36 8:32 8:21
Run/Walk Interval = 10 min. Running/1min. Walking. Hills are a distance of 400m

Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
5
16
LSD
Run/Walk
Off
6
Tempo
10
Tempo
8
Steady Run
Off
6
Steady Run
46
Pace Schedule
Long Run
(LSD)
Steady
Run
Tempo
Hills
Speed Race
Walk Adjusted
Race Pace
To Complete 8:37-9:37 8:37 7:48 6:51 7:49 7:36
Run/Walk Interval = 10 min. Running/1min. Walking. Hills are a distance of 600m

 

Learn more about Running Room Training Clinics

running-room-logo

← Week 5 Week 7→