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This program is designed to build endurance and develop strength through hill training. Keep the recovery miles very easy and place the emphasis of your training on the hills and long runs, i.e. make the easy days easier and the hard days harder.

Date

Mon

Tues

Wed

Thurs

Fri

Sat

Sun
May 12 3M 4M 3M 4M 3M 5M Rest
May 19 3M 4M 3M 4M 3M 6M Rest
May 26 4M 5M 4M 5M 4M 6M Rest
June 2 4M 5M 4M 5M 4M 7M Rest
June 9 5M 6M 5M 5M 5M 8M Rest
June 16 5M 6M 5M 6M 5M 10M Rest
June 23 5M 7M 5M 6M 5M 8M Rest
June 30 5M 7M 5M 7M 5M 12M Rest
July 7 5M 8M 5M 7M 5M 10M Rest
July 14 5M 8M 5M 8M 5M 13M Rest
July 21 5M 6M-H 5M 8M 5M 12M Rest
July 28 5M 7M-H 5M 3M/3M 5M 14M Rest
Aug 4 5M 8M-H 5M 9M 5M 5M/5M/3M Rest
Aug 11 5M 8M-H 5M 4M/4M 5M 16M Rest
Aug 18 5M 8M-H 5M 9M 5M 6M/4M/4M Rest
Aug 25 5M 8M-H 5M 5M-5M 5M 18M Rest
Sept 1 5M 8M-H 5M 9M 5M 5M/5M/5M Rest
Sept 8 5M 8M-H 5M 3M/3M 5M 14M Rest
Sept 15 5M 6M-H 4M 8M 4M 7M Rest
Sept 22 5M 4M 3M 2M Race Race Sleep!


Schedule Key
H = Hills - start and finish hill workouts with 10 min of easy running
/ = Multiple Runs - two to three runs within 24 hours
M = Miles

Hills

Start the hill workouts by doing a few easy hills that don't put a lot of stress on your legs. Gradually add more resistance by increasing length and grade. By the final weeks you should be able to do the entire length of the run over hills. The longer the hills, the better.

Multiple Workouts

There are several days that include multiple workouts in one day. This is designed to simulate running 3 legs over 24-hours. You may also try running at night and at high altitude.

Food and Hydration

While training you should practice re-hydrating and eating as if you were actually running a relay. Choose replacement drinks and foods that are easily managed by your stomach: high in carbohydrates, easily digestible, and easily transportable.