Make sure that your longer training runs, which we looked at in an earlier post, include a few hills along the route. They don’t have to be big hills; gradual inclines will suffice and in some cases will actually be more beneficial. So, within a long run of, say, 6-7 miles you should choose a route that includes at least two decent hills and 2-3 fairly long, steady inclines.
When you take the hill/incline don’t sprint up it just to get it done, but rather take your time to take on the hill and, over time, you will be able to run the hill and still have enough in your legs to carry on running the rest of the course. It’s no good if running up the hill completely takes it out of you and you can’t carry on, so build up your hill running pace gradually over a period of a few weeks.
The second part is to work on some much shorter and steeper hills within your training programme. So, you need to find a fairly “short, steep hill” approx 15-20mins away from your starting point so you can have a steady run to the hill itself. The hill can be a steep road or grass/woodland area, whichever you prefer, but it does have to be quite steep!
This training programme for a steep hill could work like this:
- Start at the bottom of the hill and sprint up the hill for approx 35-45 secs
- Make a note of where you finish after a max 45 sec sprint (house number, bench or lampost etc)
- Stop at this point, turn round or cross the road and jog slowly back down to your starting point.
- At the starting point sprint back up again, stopping at your reference point (house number, bench or lampost etc) recording your time on a stopwatch. Jog slowly back down to your start point.
- Repeat this 6-10 times aiming to produce the same time every time ie if your first sprint takes you 42 secs aim to make sure all 6-10 sprints are 42secs
- Once you have done your 6-10 hill sprints jog back home
Over a number of weeks you should be able to increase the number of hill sprints in each session from 6, in the first instance, up to a maximum of 10 each time.
So, that’s the hill training for you! Hill training is really tough but if you can stick at it (especially if your race day course is flat) then you will reap the rewards come race day.
So, there you are, you now have a complete guide to training for a half marathon. Over the last few weeks we have looked at all aspects of your training :
- Upper Body gym work
- Lower Body gym work
- Core work
- Warm up drills
- Endurance runs
- Interval training
- Hill training
If you would like to discuss how we can help you with a bespoke training package then please don’t hesitate to get in touch for a free no-obligation consultation.