Learn to see hills as your best friend! As you are running, remember with each hill you tackle you are getting stronger. You are training to be prepared for hills. When you see a hill on the course, you will not be intimidated. You will run with confidence all the way to the top!
Try this routine on a treadmill!
Time Speed Incline
0 – 3 min Relaxed Pace 2.0
3 – 5 min Race Pace 2.0
5 – 5:30 min Race Pace 6.0
5:30 – 7:30min Race Pace 2.0
7:30 – 8 min Race Pace 8.0
8 – 10 min Race Pace 2.0
10 – 11 min Race Pace 5.0
11 – 13 min Race Pace 2.0
13 – 13:30 -0.2 12.0
13:30 – 15 min Race Pace 2.0
15 – 16 min Race Pace 5.0
16 – 17 min Race Pace 3.0
17 – 18:30 min Race Pace 6.0
18:30 – 20 min Race Pace 2.0
20 – 20:30 min -0.2 off 12.0
20:30 – 22 min Race Pace 2.0
22 – 24 min Race Pace 4.5
25 – 26 min Race Pace 2.0
26 – 26:30 min -0.2 off 12.0
26:30 – 28 Race Pace 2.0
28 – 30 min Race Pace Start at 4.0 add 2.0 every 30 sec.
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Oh My! That was hard - but I made it!!!
ReplyDeleteThanks Jacki!
Ditto to that! Now we are stronger for it.
ReplyDeleteTreadmills are definitely a different beast. It felt really good to finish the challenge tonight. I think we've all seen that the first go around in the training is difficult but then becomes easier each time we go through the plan. Thanks Jacki for printing out the workout & giving us motivation to never quit. We will conquer these hills together!
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