Hill work in last 7 weeks before Marathon

Training Advice/Discussion Marathon

15 years ago 08/22/2008 5:44am EDT

Hello all, I bascially control my own training and sometimes got lost at when and where to place certain aspects of training.

I'm 7 weeks(6.5 actually) for my first Marathon with the goal in the 2:25-30 range. The course will be mainly flat to rolling. Up to this point training has been going very well. I have had some "hilly" runs and a few hill workouts early in training but nothing of late.

What type of Hill work should I try to add in now that will benefit me throughout a rolling course? Hilly Runs? Hill Repeats? Is it too late to hate Brad Hudson version 8 second Hill Burst?

Any help is appreciated! Thank You

15 years ago 08/22/2008 9:27am EDT

re: help for Marathon

15 years ago 08/22/2008 9:41am EDT

re: hoopfulllllll

If you have fairly small rolling hills then you can probably get away with finding a hilly tempo run. For rolling hills I would say that doing sustained hillwork over a tempo run would be best because you are both working on your endurance and your strength. You could do hill repeats but that will most likely hurt your mileage which is really the one and only thing you need to be putting in for your marathon, but I mean if it's a hilly marathon then you should probably do some long hill repeats... And never listen to Brad Hudson.

15 years ago 08/22/2008 11:01am EDT

re: help for Marathon

one last thing. the hillier miles come late in the race, so should I add some hills into the end of my long runs at the end?

15 years ago 08/22/2008 11:30am EDT

re: hoopfulllllll

What I recommend is a continuous uphill run of 10-12km. Hopefully there are some mountains near where you live with a road that is uphill for 5-7 miles.

Yes, hilly tempo runs are also a very good thing. You are in good company if you do 20km hard (or a long run at moderate pace) on a hilly course: The top Japanese marathoners such as Naoko Takahashi are well known for a 10km loop course that has 3 major hills. They do this course for 20, 30 or 40km.

15 years ago 08/22/2008 1:02pm EDT

re: MAYEROFF

I agree that tempo runs up an prolonged incline are text book Canova for building aerobic power but are best used in the first block of training rather than this late in the game.

I would suggest spending your remaining time during this last 6 weeks working on specific marathon work. Doing tempo runs and long repeats on courses similar to the one on which you will race (i.e flat to rolling) and doing them at half marathon to marathon pace. Also occassionally continuing shorter speed work (such as 10 x 1k) but with reduced recoveries. Another beneficial workout for late stages can be what I call "back and forth runs" where you cover 10 to 12 miles alternating the pace each mile between 5-10 second faster than marathon pace and 10-15 slower than marathon pace. This workout builds incredible strength.

Good luck.

MPR

15 years ago 08/22/2008 1:26pm EDT

re: hoopfulllllll

one last thing. the hillier miles come late in the race, so should I add some hills into the end of my long runs at the end?

IMO this is a bad idea. While on its face it sounds logical, long runs really beat you up even wihtout hills. Doing it might be a good confidence builder but you increase injury risk. I would practice rolling hills now- the best thing is to run the actual hills at the end of the course- but only as a specfic workout separate from the long run. Only introduce them into the end of your long runs towards the end of your schedule when you are peaking and good and strong.

15 years ago 08/22/2008 3:02pm EDT

re: MarathonMind

all help has been much appreciated!!!

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