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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
Feb 4 3M 4M 3M 4M 3M 5M Rest
Feb 11 3M 4M 3M 4M 3M 6M Rest
Feb 18 4M 5M 4M 5M 4M 6M Rest
Feb 25 4M 5M 4M 5M 4M 7M Rest
Mar 3 5M 6M 5M 5M 5M 8M Rest
Mar 10 5M 6M 5M 6M 5M 10M Rest
Mar 17 5M 7M 5M 6M 5M 8M Rest
Mar 24 5M 7M 5M 7M 5M 12M Rest
Mar 31 5M 8M 5M 7M 5M 10M Rest
Apr 7 5M 8M 5M 8M 5M 13M Rest
Apr 14 5M 6M-H 5M 8M 5M 12M Rest
Apr 21 5M 7M-H 5M 3M/3M 5M 14M Rest
Apr 28 5M 8M-H 5M 9M 5M 5M/5M/3M Rest
May 5 5M 8M-H 5M 4M/4M 5M 16M Rest
May 12 5M 8M-H 5M 9M 5M 6M/4M/4M Rest
May 19 5M 8M-H 5M 5M-5M 5M 18M Rest
May 26 5M 8M-H 5M 9M 5M 5M/5M/5M Rest
Jun 2 5M 8M-H 5M 3M/3M 5M 14M Rest
Jun 9 5M 6M-H 4M 8M 4M 7M Rest
Jun 16 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.