Forums » General Training » Running

1. efranlje
   Member

   I just started training for my first half-marathon (October 4th, Hollis, NH) and feel very good about where I am. My mileage prior to beginning formal training was approximately 30 miles a week, which included both speed and hill work. As I searched for a half-marathon specific training plan, none of the ones I've found include any kind of hill training (beyond what I might get during my weekly long and easy runs). I know the Hollis course is moderately hilly (including one incline of over a mile) and would like to include hill-specific training into my routine.

   Does anyone have a recommendation for a good half training plan that includes hill work? Right now I've settled on the free training plan from RW and I will modify that to include hills if there's not a better one out there.

   Thanks,

   E

   Posted 4 months ago #

2. Brad Hefta-Gaub
   Administrator

   It's good that you know that course and are thinking about how to train specifically for it. My suggestion would be that if you mixed in some moderate hills into each of your various runs (short, tempo, long) then you would get some good all around preparedness for the hill on your race.

   Most people who talk about hill training, are specifically including it in there training as a way to train harder and build stronger muscles. Some people who include it are doing it just to build mental toughness.

   If you're already running 30 miles a week, then you're probably what most would consider an advanced (or at least experienced) runner. So the real question might be, what is your HM goal, and how can you incorporate various workouts (including hills) to achieve that goal.

   If you are not focused on a time goal, but you just want to know that you can finish the race, and you don't want the hill in the middle of it to mess with your head and hurt your confidence... then I'd suggest that you could get there by just running a couple of good long hills on some of your runs. You'd prove to yourself that you've got the legs to do it!

   Do keep in mind that hills add extra effort, and so don't increase hill work, and distance, and pace all at once. Treat adding hills the same way you would treat adding more distance, and add them slowly.

   Good luck!

   Posted 4 months ago #

3. boston33
   Member

   This may sound silly but there is a book that I actually enjoyed because I am training to do my first Triathlon. It is called something like Idiots guide to Triathlons and believe it or not it had some great tips and training schedules and exercises to strengthen weak knees, ankles whatever hurts..
   It is pretty decent. I am sure there may be better books out there and I am still looking for them but i fount that one and I liked it.
   Good Luck,
   Boston

   Posted 4 months ago #

4. markeverett
   Member

   I dealt with this particular problem last year. Now I have no way of knowing how many days a week you run, but I exchanged my regular Tuesday runs for Hill days. Tuesdays worked for me because they followed the off day of Monday and still allowed me to have productive " kind of " long runs on Wednesdays. I found this was easier than adding a second training run on any given day.

   Posted 4 months ago #

5. efranlje
   Member

   Thank you all for taking the time to respond. Brad, to your comments - I feel pretty confident that I can finish the race (barring injury during training or the race). My long runs are currently around 10 miles (9-10.5 depending on the week) and include a couple of decent hills, one around mile 7 (about a third of a mile long, and relatively steep - not sure what the grade is) and another around mile 8 1/2 (about 3/4 of a mile at a low/moderate grade).

   My goal for the race is to finish in the top 100 and my stretch goal is to finish in the top 10 for my age group (40-44). I'm looking to use the hills (and entire training plan really) to hit a time goal. I can finish in 1:45:xx just continuing on with my basic plan. I'd like to push myself to see what more I can do. I think a 1:30:xx is unrealistic for my first race, so I'm targeting something between 1:35:xx and 1:40:xx.

   Boston - I'll definitely search out that book - my longer term goal is to complete a triathalon, so having that book as motivation will keep me focused!

   Posted 4 months ago #

6. Brad Hefta-Gaub
   Administrator

   How much speed training are you doing? If you are working on a time goal, then I think speed training is critical.

   If you're not already doing speed work, I would suggest 800m repeats as the foundation of your speed work.

   You could also do a couple of sessions of "hill repeats" where you specifically focus on doing speed work up a hill.

   Posted 4 months ago #

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