4 TO CRUSH A HILLY COURSE
Strength and efficiency help, but racing well on rolling hills also requires discipline and smart pacing, says Reichmann (a Boston Marathon finisher). Practice by doing long runs on a route mimicking the course, or with a session that pushes the pace after a series of climbs.
60-second hill repetitions at a 4% to 5% grade, followed by racepace miles
Warm up for 3.2km to 4.8km, then do 6 to 8 hill repeats at an effort of 7 out of 10. Jog downhill to recover. Run easy for 2 to 3 minutes (advanced runners can skip this), then run 1.6km to 4.8km at goal race pace before a 1.6km cooldown. This trains both fast- and slowtwitch muscle fibres to hit goal race pace, Reichmann says.