0 Comments
Training for an Ultra race while living in a 'flattish' city like NY is not easy. How do I train for hills? This is what I do once a week for hill training
1) Hit the gym's treadmill (mine is Life Fitness at YCMA Vanderbilt, midtown NYC) 2) Set manual goal climb at 1000 mts 3) Set inclination to max (15) 4) Set speed to 6 kmh and warm up for 3 minutes 5) Set speed to 7.1 kmh for a minute, down to 6.1 kmh for a minute 6) Repeat step 5 for next 37 minutes 7) Start gradually increasing to 7.2 to 7.5 8) Tip: If you haven't hit the 1000mts target within the hour, the treadmill will automatically stop at 60 min and let you start cool down. You can then increase the incliation and speed to still make it within next 5 additional minutes Registered to Pinhoti 100m @ http://bit.ly/1sSNW2N
Below is my activities per week leading 2 weeks before the race: 2 sessions of spinning interval for 45 minutes + 20 min slow pace (10km\h) 1 session 10km run flat 1 session 1000mt climb run on treadmill @ 15% elevation in 60min 1 circuits alternating flat and hills 1 30km flat run from office to work |
AuthorAmateur trail runner and occasional triathlete. ArchivesCategories |