Will be running Boston in April and want to add more hill training into my training. Right now I'm just doing easy running increasing mileage hopefully up to 80mpw and plan on doing this loop:
http://www.gmap-pedometer.com/?r=1398705
multiple times in a run. It basically 120ft rise in 0.52mi and then 0.79mi downhill. There are two steep hills in the rise > 5% and one really steep downhill.
A run for me would be 2.8 miles to this development, 3-7x1.3mi repeats for this development then 2.8 miles home. So a 7 hill repeat would be about a 14.7 mile run in total.
Right now I'm not killing it up the hills. I'm averaging about 84% MHR up the hills. Last hill got up to 89% MHR.
Should I do this run weekly until I start the more serious training in mid December?
What about when I start doing two workouts a week, should this replace a workout or be added as a 3rd workout in the week? Don't want to kill myself with too much training.
It's hard to find hills in most places on Long Island.