Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
Last week the focus was on speed. This week, our intensity bursts revolve around hills. Hill training will give you more power — think of it as strength training for your legs and butt. (If you’re training for the MORE|FITNESS Half-Marathon, remember that Central Park has plenty of hills to keep you challenged, so it’s a good idea to include some hillwork in your training plan.) Your long run on Saturday covers more than half the distance of the race.
Total distance: 3 to 4 miles
Find a hill that will take you about 45-60 seconds to run up (about 1/10 to 1/8 of a mile). If you live in a flat area, you can also do this workout on a treadmill at about a 4 percent incline.
Warm up for 1 mile, preferably on flat ground. Take a short break (about 2 to 3 minutes) to catch your breath and let your heart rate come down. When you’re ready, run up the hill at 80 to 85 percent intensity — a comfortably hard level (you can speak only a short word or two). Stop at the top and rest about 20 to 30 seconds, then run down at a moderate pace (70 percent intensity; you can talk in sentences). Recover at the bottom for about 2 to 3 minutes, until you can breathe normally, and then repeat. Do this 6 times.
Cool down for about 1 mile at a moderate intensity on flat ground.
Total weekly distance: 15 to 16 miles
Week 10 Training Calendar
Tuesday Run 3-4 miles with hills (see above)
Wednesday Off T
hursday Run 5 miles (70% intensity)
Saturday Run 7 miles (75% intensity)
NEXT: WEEK 11
PREVIOUS: WEEK 9
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