Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
We’re adding hill training back this week, this time on longer hills that will help you gain greater endurance for race day (think back on this workout when you’re powering up the big hills of Central Park, especially in the last part of the race).
This week is also your chance to tackle 20 miles. It’s a big milestone for most runners, and a must-do for anyone who wants to finish a marathon feeling strong. Just knowing that you’ve already handled 20 miles will help you get through the full distance on race day. If you can, do this run with a training partner — it will make the time go by more quickly and help you stay motivated.
For Tuesday: Long Hills
Find a hill that will take you about 2:00 to 2:30 to run up (about 1/4 mile) at a moderate pace (70 to 75 percent intensity; you can speak in sentences or intermittent words). Choose a grade that’s not too steep (you shouldn’t feel like you’re leaning forward so much that you’re kissing the ground). If you’re doing this on a treadmill at the gym, set the incline to 4 percent.
Warm up for 1 mile, preferably on flat ground.
Then run up the hill at 80 to 85 percent intensity (you can’t speak more than a word or two). Stop at the top for about 20 to 30 seconds to catch your breath, then run down the hill at 70 to 75 percent recovery. Stop at the bottom for about 2 to 3 minutes to allow your heart rate to come down to normal. Do the hill bursts 4 times.
Cool down for about 1 mile on flat ground at 70 to 75 percent intensity.
Total distance: 4 miles
Total weekly distance: 33 miles
Tuesday 4 miles with long hillwork
Wednesday 4 miles (65% intensity; you could sing with some breathing breaks)
Thursday Run: 5 miles (75% intensity, you can speak in phrases)
Saturday 20 miles (70% intensity; you can speak in short sentences)
NEXT: WEEK 14
PREVIOUS: WEEK 12
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Originally published on MORE.com, January 2009.