I appologize for the weird formatting… my theme broke when I uploaded this post!
Tonight I decided to throw something in my marathon training that has been severely lacking… HILL WORK!
I know most runners dread hill workouts, and I do too to an extent… but there is nothing better than doing a workout where you just know you’re going to be stronger once you’re done. I think this will help me prepare for a sorta hilly 5k on March 24th. I may even repeat it the next two Tuesdays.
Anyways, here is a description of the workout:
- 2.25 mi warmup
- 100m hard up / 100m recovery jog down
- 200m hard up / 200m recovery jog down
- 300m hard up / 300m recovery jog down
- 400m hard up / 400m recovery jog down
- Repeat this set 4 times
- 2.25 mi cooldown
My interval distances were approximate since I can’t set my Garmin to meters, just hundredths of a mile, so I actually ended up with .07, .12, .19, and .25. Also, the recovery intervals began and ended with a turn so that the sprint interval would be free of sharp turnarounds.
The goal of the workout is basically to work hard on each interval and try not to fall off. I felt I would be able to do 4 sets even though I had not done this for years.
I thought I was going to die by the 3rd interval, but I actually managed to push through AND stay fairly even
Below are my splits for each set:
And the oh so awesome graph of my workout from my Garmin. Thanks Garmin, for being awesome.
As you can see, my heart rate was up and down the whole workout, so I managed pretty well! I will definitely be feeling this one in the morning!
Here’s a link to the activity on Garmin Connect for those of you out there saying, “I can’t believe he didn’t include a map of his run!