New Incline /speed workout!
Don’t let the videos deceive you, this was my first rep, but I was 💯 feeling it as the workout went on! I wanted to do an incline workout given the nature of my upcoming marathon course, it is hilly the first 13 or so miles! I wanted to add in speed after the hills to get myself used to getting back into my flow after the hills, so I came up with this workout!
🔹Warm up
🔹4 x 5min 5-8% incline (I stuck to 7-8% given my upcoming marathon) then immediately into 1/2 mile at 5k race pace (I kept increasing speed as the workout went on). For the incline speed, I went off of heart rate and feeling since this was an experimental workout for me. I took 2 minute walk rest in between
🔹cool down (I’ll be honest, I had to do this later as I had a meeting right after 😂- had 5 minutes to clean up but that’s another story)
If you give this a try, let me know how it goes! If you have any other incline workouts, feel free to drop them in this thread!
#runningcommunity #motherrunner #marathontrainning #fitnessjourney
Preparing for a marathon with significant elevation changes requires specific training to build both endurance and speed on hills. Incorporating incline runs into your routine, as done here with 4 sets of 5-minute efforts at 7-8% incline, helps strengthen the muscles and improve cardiovascular capacity needed for sustained hill climbing. Following each incline segment immediately with a 1/2 mile run at your 5K race pace effectively teaches your body to quickly transition from climbing intensity to faster flat running, simulating race conditions where hills are followed by flatter terrain. During my own hill training, I found that using heart rate as a guide rather than pace alone helps prevent overexertion early in the workout. On steep inclines, the speed naturally decreases, so focusing on effort rather than strict pace allows better tuning to your physical limits. Taking 2-minute walk breaks provides enough recovery to maintain high quality efforts throughout. Be mindful to warm up thoroughly before starting these intervals to prepare your muscles and reduce injury risk. And although cool downs are often skipped when time is short, they are important for gradually lowering heart rate and aiding recovery. If you're new to incline training, start with lower inclines or fewer repetitions, and gradually increase as your conditioning improves. I encourage trying this workout and adjusting the incline and speeds to match your marathon goals and current fitness levels. Sharing your experience or favorite hill workouts with the running community can also provide valuable insights and motivation. This combination workout is excellent for athletes aiming to improve hill strength without sacrificing speed, helping you tackle hilly marathon courses with confidence and efficiency.