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 #runchatTweet
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.