’m plodding towards a 10K in September but I have a problem with hills. It's getting increasingly hard to find anywhere even remotely flat to run! In one way, it's a good thing as I'm entered for the Lanhydrock race which is hilly but it's really challenging
this first-hand on a 1998 trip to Kenya. One morning, I joined a handful of marathon runners who were being coached by Dr Gabriella Rosa as they tackled the infamous Fluorspar Hill that rises nearly 4000ft in 13 miles.I managed to hang on for only 10 minutes
to 10-15 seconds per mile slower than your current 10K race pace. Run at this pace for five minutes then increase the gradient to five per cent and run for two more minutes at the same pace. This should force your heart rate up by 10-15 per cent
Q I regularly run hill reps at 85 per cent of my maximum heart rate (MHR) but when I’m halfway through the session, I feel like giving up. What should I concentrate on to get me through the repetitions? A Training in the 85 per cent MHR zone threshold pace is very demanding, ...
Q I had a couple of years without racing, and then took up speedwork again 11 months ago. But even though Im back up to 40-50 miles a week (from 15-25) and doing speed sessions (typically 6 x 1 mile with four-minute jog recoveries, or 16 x 400m
TRAINING: GENERAL | Long runs | Speedwork | Hillwork | Heart rate | TRAINING FOR RACING | Marathon | CROSS-TRAINING | Miscellaneous | CreditsThese are highlights and frequently asked questions from our training forums. They were created by members
and not in sticking to a set schedule. If, after a speed session or some hillwork, you feel tired or sore, it is your body telling you to take it easy. Trying to run through it is only likely to leave you feeling worse or cause an injury.Before a run, make sure
, increase the speed settings to make sure you're always sprinting at 8/10 effort. If you've only got time for a short workout, this short sharp session (10-15 minutes) does the trick. Warm up with an easy jog on an 0.25-1
. More experienced runners would run the fast section between 10K and half-marathon pace, and may do two sets of 10 minutes with 5-10 minutes jog between; or one 20-minute effort. Try hillwork. Warm up with a 10-minute run to the base of a hill that has a
elaborate, faster work-outs in the spring. Its a great way to start claiming or reclaiming some leg speed after a long period of mostly easy running.All coaches agree that a good warm-up is mandatory before fartlek or any kind of faster running: 10-15
