TIM TOLLEFSON’S KEY WORKOUT
WHAT Repeats of a technical climb and descent, both to be completed at tempo pace (think 'comfortably hard' effort level).
WHY To prepare the body for the muscular damage sustained on hard downhills, and the brain for the willsapping grind of long climbs.
WHEN Every other week in place of a longer tempo run, stopping three weeks before race day to let your body fully recover.
HOW Run up a trail with a 12-15 per cent incline for three miles. Descend via the same route, keeping up an even, comfortably hard effort on both the uphill and the downhill segments. Complete this circuit one to three times, depending on your current fitness level. Start and finish with 20 minutes of easy running to warm up/cool down.