Canadian Running

Continuous Hills

Work on endurance and speed in one session

- By Sasha Gollish

Fall is my favourite time to run a half-marathon; I’ve got speed in my legs from track season, my endurance lingers from winter base training and it’s a fun test to see what my legs can do. Hills are a staple of my training—they keep you honest. There is nothing to tell you whether you’re on pace. Only you can judge the effort you make when you pound out each interval.

Hills are also great for other reasons. They help with your form, because if you have bad form running a hill, you only make it harder for yourself. They also require strong arms pumping, knee drive and controlled breathing. Hills work on speed, and they’re a great break from the daily routine.

You need to find the Goldilocks of hills—not so steep that you can’t build some speed, but not so shallow that it’s more of a false flat than a hill (something in the two- to four-per-cent grade range). Toronto’s Glenn Edyth Drive and the hill behind Sunnybrook Hospital are two of my go-to hills for this workout. As an added bonus, both fall and hills make for some really great photos. So while your form is at its best and those colours are crisp and bright, snap a photo of yourself. I cannot wait to see your photos on social media (#hillsbaby)!

Sasha Gollish is a Toronto runner and performanc­e engineer who has represente­d Canada in everything from the 1,500m to the marathon. She won a bronze medal at the 2015 Pan Am Games in the 1,500m, despite losing her shoe. In February 2022 she broke the world agegroup record for W40 in the indoor mile (4:38.73), and in September she broke the Canadian masters 40+ record in the 5K.

 ?? ?? TOP Sasha Gollish sets a new Canadian Masters 40–45 record of 4:16.46 while finishing second in the elite 1,500m at the 2022 La Classique D’Athlétisme de Montreal
TOP Sasha Gollish sets a new Canadian Masters 40–45 record of 4:16.46 while finishing second in the elite 1,500m at the 2022 La Classique D’Athlétisme de Montreal

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