Developing a Training Plan Part III: Consistency - Page 3
The body is resilient, but it needs continual stimulation to perform optimally. The more you implement consistency in both your mileage and the proper intensity for each workout, your body will not only respond by becoming increasingly efficient, but also by increasing your propensity to handle more stress … which is of course just a fancy way of saying you will become stronger and able to run longer.
A good workout to develop proper uphill running form and increased leg turnover is 10 x 1-minute hill repeats on a hill with a 6- to 10-percent grade.
After warming up for 20 minutes, designate a starting line at the base of a hill, then run for one minute at 5K race effort. After the minute is over, immediately turn around and jog easy back to your designated start line. Your recovery is the amount of time it takes you to return to the start line. Immediately repeat.
Follow the workout with a 15- to 20-minute cool down.
Megan Lizotte is a decorated elite distance runner and online running coach at www.hgrunning.com. She is a three-time World Mountain Running Championships competitor, two-time Olympic Marathon Trials qualifier and 2011 USATF Trail Marathon Champion.