Week 6

Running Room Training Tips

Week 6: The Benefits of Hill Training

Hills 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.

BMO Vancouver Marathon

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.

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

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

Race (Walk-Adjusted)

To Complete

8:37-9:37 8:37 7:48 6:51 7:49 7:36

All distances in KMs. Run-Walk Interval = 10 min. to 1min. Hills are a distance of 600m.

Half Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

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

Race (Walk-Adjusted)

To Complete

9:29-10:33 9:29 8:37 7:36 8:32 8:21

All distances in KMs. Run-Walk Interval = 10 min. to 1min. Hills are a distance of 400m.

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