4 TO CRUSH A HILLY COURSE

Men's Health (Singapore) - - REV YOU RUN -

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.

THE WORK­OUT

60-sec­ond hill rep­e­ti­tions at a 4% to 5% grade, fol­lowed by racepace miles

DO IT

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.

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