Basic Intermediate Runner's

Training Program

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Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

Week 5: Hills

Hills Pages 348-350
Downhill Pages 550-552
Uphill Pages 549-550
Allergies Pages 351-354 (there are no hill allergies)

Curriculum Textbook

There are ups and downs in life . . . especially in running. Facing hills with a good attitude and a smart strategy makes inclines a confidence-builder instead of a confidence crusher. Train your body ready for hills with form/speed workout.

Why?

• What specifically is the point of running uphill any more than is absolutely necessary?
• To strengthen quadriceps/thigh area for a stronger push off on the flats.
• To improve form.
• To raise the fatigue threshold.
• To improve anaerobic fitness.
• To build mental toughness and confidence.
• To strengthen the back, abdominal and leg muscles needed to accelerate.

Just like scales on the piano, the more you practice hills, the better you get.

Uphill Form

• Feet & Legs: Pop up with the foot.
• Visualize popcorn exploding under your shoe.
• Hit on the front 3/4 of the foot.
• Shorten stride length.
• Lift knees up.

Arms

Drive back with the arms in an exaggerated motion. Some runners like to think of pushing the hill behind them with an arm drive to the back pocket area, punctuated with a flick of the wrist to accentuate the toe-off on the opposing foot. Good arm drive assists the legs in lifting the body up the hill.

Downhill Form

Posture: Lean slightly forward with the grade. Resist leaning back or “breaking” because that can slow your pace and add impact stress to your legs and back. Relax your face and shoulders. Maintain stride length. Increase the stride rate.
Feet: Touch lightly and quickly on the ground. Avoid slapping and stomping or hitting hard on your heel.

Pacing

Training: On daily training runs, stay in your aerobic range or at a conversational level on uphills. Talking is a good way to monitor your intensity by breathing rate. If you are running too fast you won't have enough air to comfortably chat -- slow down.

Racing: Keep the same intensity on the hills as the flats, but not necessarily the pace. Maintain your leg turnover or cadence without increasing the number of breaths per stride. Unless you and your coach have a specific race strategy to accelerate on the hills. To do this, shorten the stride and drive the arms vigorously while increasing turnover.

Hill Speed Workouts

In general, run hard enough to be out of breath at the top -- maybe even a gasp or two. Practicing with exaggerated hill-running form makes molehills out of mountains on race day. Hill workouts benefit both road and track runners.
Whatever the pace, all the repeats should be at about the same time or effort. Try warming up with a few hills at training pace before running faster hill intervals.

Running Coach Shelly Glover has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook, is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services