I’ve discussed the importance of hill training in a previous blog, but how can you add this type of running to your plan?

 

Hill training options

There are any number of session types you can use with hills. Depending on your environment and available hills (length and gradient) you can adapt virtually any traditional effort session format to hills.

The biggest point to make is that you need to make sure that the hills you’re using are similar to those you’ll race on. In Norfolk we aren’t known for our hills, although we do have some, so if you’re racing somewhere like Loch Ness, Edinburgh or running the New York City Marathon, you’ll need some work on steeper and longer hills.

Lastly we have the option of simply adding more hills to tempo and long runs. This isn’t a popular choice for many, but the discomfort you feel during the session does potentially mean faster race times. As the saying goes “train hard, fight easy”.

 

Hill intervals

As mentioned, you can adapt a variety of interval session types to include hills. Some fit better than others, but the right topography can be put to good use. You sometimes just have to swap the words “pace” with “effort” for the session to work. 

E.g. a cruise interval session of 3 minutes at 10k pace followed by 3 minutes at half marathon pace becomes 3 minutes at 10k effort (uphill) followed by 3 minutes at half marathon effort (downhill).

 

Long runs and tempo runs

During most marathons you’re going to face some form of hill or hills. In training it can be easy to focus on pace, especially with often strict guidelines of “target marathon pace plus 45-60 seconds” for many of these miles, meaning you opt for flatter routes. 

In my view, your long run routes from 15-20 miles should include roughly the same total elevation as you’ll face in your marathon, or at the very least, the same average elevation gain/loss per mile. Even if you miss your set training paces by a little, this will prepare you for the challenge far better than being second-perfect for pace on an easier route.

 

What about hill sprints?

Hill sprints and shorter hills run at hard paces such a 5k pace for 200-400m do have their place. Most specifically I’d look to use this type of hill session in the 4-8 week speed block prior to a marathon training block, to boost leg power and speed. Once you’re in the marathon block, you may want to use this 1-2 times during the 12-16 weeks as a reminder of what running faster feels like or for “fun” as a confidence booster, but that’s about it.

 

Don’t focus only on the uphill

What goes up, must come down, so don’t neglect the downhill running too. You could work hard downhill rather than always using the decline as a recovery period. There’s a little bit of careful planning needed in putting the session together, but not much.

Technically and physiologically you’ll gain by doing some downhill efforts as your legs work to control your momentum and you smooth out your form. If you’re anything like I was before addressing this, your downhill form is probably too upright/leant back and heel strike heavy, causing you to decelerate and killing your quads.

 

I could go on a lot more as I really do love hill training, but you’ve got a good idea now of what you can do to add hills into your marathon training. Long runs should always have hills and a hill effort session once per fortnight added to training will see you soaring to your target time come race day.

 

Written by Kyle Brooks, Running Coach based in Norwich, Norfolk