Half Marathon Hill Training

btsinmd

I'm training for the Bird in the Hand Half Marathon on September 6th. Where I live doesn't have a huge amount of hills. There are a few low ones, but not like the rolling hills this marathon will probably have. I've done most of my training around where I live, but with one run (4 miles) in York, PA to get an idea of what I will probably face. So mostly flat.

Also, because of a challenge at work, I happen to be doing stair climbing, about 2000 to 2500 steps a week.

I just want to finish within their 4 hour time limit. I know that on a flat course I can finish in less than 3 hours 15 minutes, but this won't be flat. Should I do something else before the race? Drive somewhere and run a long run on hills? Run up and down the one steep hill in my neighborhood for a bit? Just relax and keep doing what I'm doing?

schmenge55

My view is that if you cannot easily get to hills then just work on good strong fitness

JTick

Do you have access to a treadmill? My first half was very hilly, and I train on flat roads. I did two of my short runs a week on a treadmill with the incline cranked up, and did just fine in my race.

CarsonRuns

That race is all rolling hills. There are no major, debilitating climbs on it. You'll be slower than you are on a flat course, but it's not going to put you in the DNF tent. Any hills you can do will help you, but I would say running hills is required before this race.

likitisplit

You are going to be awesome.

blackcloud13

Good luck with the race. I don't know how hilly your race will be, but if you can get hill practice, I think you should - even if just to get used to running up hill. I have the opposite situation to you; my house is surrounded by vicious hills. Hard for practice, but means races are more pleasant!

RunnersLament

Hills are often referred to as speedwork in disguise ... you just need to find something to use as a Hill!

I've used Overpasses, Parking garages (may not be huge hills, but better than none) and stairs in the past or during the winter to get the training in. Decent treadmills can also offer a simulated hill session.

Cheers!

JTick

Coming back to this with another thought. When I did my hilly half, going up the hills was fine - like I said, I just cranked up a treadmill.

BUT, coming back down was a real lesson in pain. I bruised my feet pretty badly because I had never run DOWN a hill. So if nothing else, I would think that finding a hill to run down and practice that aspect would be beneficial. I figured it out by the end of the race, but my feet were pretty sore from the first couple.

btsinmd

Thanks so much for everyone's responses! I think that I'm going to try to add some hill type work, if I can, but make it as convienent as possible. And make sure I do downhill as well.

GiddyupTim

I am with runnerslament, when he says hills are speed-work in disguise. If you cannot get to hills, do some sprints.

btsinmd

I am with runnerslament, when he says hills are speed-work in disguise. If you cannot get to hills, do some sprints.

Thanks!