How to get faster for the marathon-Hill Workouts!
Are you looking for ways to boost your marathon times? Check out these 3 workouts for a faster marathon or consider adding hill workouts into the mix. Hill sprints are another element to your training that will help you to build strength and speed. According to Runner’s World, “uphill intervals’ intensity improves what’s called your lactate threshold.” What does that mean? Well, it means that, ” your body produces less muscle-burning lactic acid at the same swift pace.”
I typically run hills right outside my house. I am lucky to have a good hill near my home so during this whole quarantine craziness I am able to run right close to home. Hill running is hard but so beneficial because of how it helps with strength and running economy and your ability to run faster paces.
3 hill workouts to make you faster for the #marathon. #running #runchat
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Here are some great hill sprint workouts that you should consider including into your marathon training.
Short Hill Repeats-These can vary in length from 30 seconds to 90 seconds. Warm up for a mile to a mile and a half. Find a good hill to do your repeats on. Challenge yourself to 6-10 Repeats. You will run at a 5K pace. After each repeat run easy for 2 minutes back to the start and repeat.
Ladder Repeats-Warm up for a mile to a mile and a half. Then complete a ladder of repeats: 3 x 90 seconds hills, 3 x 60 seconds hills, 3 x 45 seconds hills. You will start out at a 10K pace and as the repeats become shorter shift to a faster 5k pace. Easy running back to the start again for 2 minutes in between each repeat.
Long Hill Repeats-Warm up for a mile to a mile and a half. These repeats are longer taking 2-4 minutes to reach the top of the hill with an easy jog back to the bottom. Repeats should be done 4-6 times. Long hill repeats are better for base building so better to be done during the beginning of a training cycle. These will build endurance and strength.
Be mindful of your quads when your are jogging easy back to the starting line. The downhills can be hard on your legs especially when you are working so hard.
All hill workouts can also be done on the treadmill which is good because you can set the incline and also set your pace. Doing hill runs on the treadmill will ensure that you get a consistent workout.
Do you do hill workouts? Do you have a favorite hill workout? I’d love to hear about it!
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Hills are so hard, but so beneficial! I have a lot of hills near where I live but none of them are great for hill repeats. I can do some short repeats on them but they are not very steep. Still, its better than nothing! I’ve also done them on my treadmill which means I can control the incline and speed so I know I’m getting in a good workout.
Lisa @ Mile by Mile recently posted…6 Movement Patterns Every Runner Should Be Doing
I think hill training is essential for any road race. I’ve never done a race and thought I’d invested too much in hill training. These variations are solid!
I have been doing hill repeats lately (you beat me to it about posting) they are so hard! I am hoping they will make me a stronger runner after all of this
Deborah Brooks recently posted…10 minute Tank Top Arms & Shoulders Workout
Hill workouts are tough but definitely beneficial! I use bridges because Florida is pretty flat. Still see the benefits though!
Yes!!! I’m all about hill running for strength, endurance and a small dose of #badass. I have several hills in my area (one right at the base of my driveway), so I have lots of options in terms of distance variety.
Kimberly Hatting recently posted…Spring Transitioning Tips for the Runner
Yes!!! I’m all about hill running for strength, endurance and a small dose of #badass. I have several hills in my area (one right at the base of my driveway), so I have lots of options in terms of distance variety.
Kimberly Hatting recently posted…Spring Transitioning Tips for the Runner
When I do hills (or at least when I did), I would have to go out to a bridge that’s just about a mile long. I would either do repeats of back and forth across the whole thing, or I would choose a side and just go up, turn around at the summit and come back. One side is longer and one is steeper, so it just depended on how much I wanted to suffer.
I do hill repeats when I’m training for a hilly race. Sometimes when I’m not. I sorta like them. Luckily for me (I guess) there are quite a few hills in my neighborhood.
Absolutely love hills. I find that they build amazing strength that translates to fast times on a track or road race.
Marc Pelerin recently posted…6 Simple Tips to Avoid Over Training
Great post! Here in Myrtle Beach we don’t have “hills”…but we do have bridges/overpasses! So we do bridge repeats. You are definitely limited by the length of the bridge, but it is better than nothing!
Heather Hart recently posted…How to Successfully Tackle the 4x4x48 / 5x4x24 Running Challenges