Hill anxiety - last week of 5k training

mjpTennis

The 5k that I am running this Thanksgiving starts with a quarter mile relatively flat stretch, then the next half mile is a 10% incline, followed by the next part of the race a windy down hill course that brings you back to the starting elevation. Even though I want to attack the hill, I want to have the ability to keep the pedal down when I get to the top.
I did a simulation this weekend, and found that I could use a little more focus on that first hill. I was able to manage the hill, but would like to think I could take it a little faster. So I was thinking of how best to add some focus this last week and a half of training.

Should I include hills in every run?
Add some stairs?
Or stay the course, and perhaps the last couple of days of rest will bring me needed lift.
Or something else all together?

More than anything, just looking for some experienced ideas. Thanks.

Here is the rest of my training plan:
Mon - 3 mile easy
Tue - 8 x 400
Wed - 3 mile easy
Thu - 45 min tempo
Fri - rest
Sat - 6m fast,
Sun - 6 x 200,
Mon - 2 m
Tue - 2 m easy
Wed - Rest
Thu - 5k race day

Based on Carsons 5k approach, I am fully looking forward to the potential of throwing up at the end.

Michael

KeithAngilly

My sense it that, with a week and half left, you are what you are. I am not so sure I would make much in the way changes to whatever training you have been doing.

mjpTennis

I have been doing some speed and hill training once a week for the last 10 weeks and most of my outdoor runs do have some hills, hard not to here in New England. One rule of thumb I saw was to not to do more than one hill session a week.

STrooper

I have been doing some speed and hill training once a week for the last 10 weeks and most of my outdoor runs do have some hills, hard not to here in Nee England. One rule of thumb I saw was to not to do more than one hill session a week.

The rule of thumb is a good one. Besides, with just under two weeks to go, you are where you are and you would almost be better off not to sweat the hills.

Knowing where THE HILL is means you have to leave something in the tank to challenge it. My usual long runs include more than 1000 feet of vertical climb at a slow pace. Specific hill work (repeats) for marathoners are done on a much shorter distance and at about a 10K pace with significant recovery (breathing and heart rate) between the repeats.

Since you have been doing speed and hill workouts, you should be fine.

Note in the 5K race I ran a couple of months ago, it was on the hills where I left my (age group) competition. Shorter steps, higher turnover, and good judgement on pace and maximum output over the extended hill distance. We had a similar 10% grade at the very end of the race to the finish line.

KeithAngilly

I have been doing some speed and hill training once a week for the last 10 weeks and most of my outdoor runs do have some hills, hard not to here in New England. One rule of thumb I saw was to not to do more than one hill session a week.

We are in the same boat...every run I do involves a hill or two at some point. I liked STrooper's comment about turnover and also about knowing where the hill is. I think it helps to understand the challenge. It sounds like you have already done that part. I think the best thing you can do at this point is arrive to the line healthy and rested. Easy runs and brisk and energetic intervals (but not overdoing it!) would be the way I would handle it if I were to run the schedule you outlined.

mjpTennis

Thanks for the form reminder STrooper. Focused on that during my hill intervals tonight during my 3 mile run. Think I will just blend these in throughout this week as a reminder to my body that it has its work cut out for itself.

TyTy76

The "hay is in the barn"

Don't worry about it, have fun.