I don't usually do anything complicated. I warm up on flat terrain, run the middle section of my run on the hilly road and cool down on the flats. Sometimes I run up fast and then run down slowly and sometimes I run down fast, too, to prepare me for a downhill race.
Variation on Hills (Competitor) - Sisyphus (the Greek King) Session
Hill Repeats (Competitor) - How to do hill repeats.
Hit the Hills (Competitor) - Sprints, repeats, rolling hills
Everything You Need To Know About Hill Training - Bounding up stairs two or three steps at a time if you live where it's flat works. Even 15 minutes of downhill running a month is helpful.
Ultrarunner Rob Krar's Hill Workout - Read how this runner does hills.
|Stairs Will Wear You Out!|
If There Are No Hills Where You Live - Running up and down a parking garage - been there, done that!
Last week I was sick and missed some of my training runs for the February 28 Woodlands Marathon (my goal: to qualify for the Boston Marathon- 4 hour finish). If possible, when making race plans, add in a week or two just in case something comes up*. Since I didn't miss a long run, it probably won't hurt that I missed a few runs. Today I got in a hill workout during my 5 mile run.
*For more on preparing for failure (in a good way): The Science of Setting Goals: How to Make New Year's Resolutions That Actually Work Out This Time.
How about you? How are your 2015 goals coming along?