Hill Running

Golden is chock-a-block full of hills and the best way to get ready for them is to practise on them!

Video & photos coming once the snow melts in Golden!

 
 

Long Hills

The intent of longer hills is to prepare you for the long climbs in the Golden Ultra course and also build the strength of your heart and lungs. Long hills can be done with poles or simply running. The grade of the hill can vary, but you should be moving primarily uphill for the duration of the workout.

Long Repeats with short recovery is the name of the game. Start with a period of effort of 10 minutes and work your way up to 20-30 minutes by the end of the season. Your level of effort should be “half marathon pace” or 85-90% of your max heart rate.

Short Recovery - your recovery should be no more than half the duration of your effort. Ideally it is only 25% of your effort period. For example, if you do a 10 minute effort, take no more than 5 minutes recovery.

Repeat 2-5 times.

Suggested Workout (early season) - 10 minutes of effort followed by 5 minutes easy walking, repeat 3 times.
Suggested Workout (mid-season) - 15 minutes of effort, followed by 5 minutes easy walking, repeat 3 times.
Suggested Workout (late-season) - 25 minutes of effort, followed by 5 minutes easy walking, repeat 3 times.

 

Pole Hills

Check out our pole running technique video for good form. You want to practise running with poles if you plan to use them in the Golden Ultra. Poles are a definite advantage on long climbs.

Medium Repeats with medium recovery is what we’re looking for. That means 4-8 minutes of effort followed by the recovery period. Your effort should be “10 km pace” or 90-95% of your maximum heart rate.

Medium Recovery - take approximately the same time recovery period between your periods of effort. For example, if you do a 4 minute effort, take a 4 minute recovery. You may not be fully recovered, but that is OK.

Repeat 2-8 times.

Suggested Workout (early season) - 5 minutes of effort followed by 5 minutes easy walking, repeat 3 times.
Suggested Workout (mid-season) - 6 minutes of effort, followed by 6 minutes easy walking, repeat 5 times.
Suggested Workout (late-season) - 8 minutes of effort, followed by 8 minutes easy walking, repeat 8 times.
(special note: if you are feeling “ready to go”, shorten the recovery to that point; if you are getting tired and losing control of your technique, stop the workout or lengthen the recovery phase longer than recommended).

 

Power Hills

Power hills are all about building strength in the legs. These are best done without the help of poles. You will also want quite a steep hill - something that you definitely don’t want to (or find it very difficult to) run up.

Short Efforts with a long recovery is how this one rolls out. A suitable effort period is anywhere from 30 seconds to 2 minutes. Your effort should be 100% and your legs should be burning as much as your lungs. A great time to practise fast power hiking.

Long Recovery - make sure your breathing returns to “normal” before you start your next effort. That could mean for a 1 minute effort you’re taking 5-10 minutes of recovery.

Repeat 5-10 times.

Suggested Workout (early season) - 30 seconds of effort followed by 5 minutes easy walking, repeat 5 times.
Suggested Workout (mid-season) - 1 minute of effort, followed by 5 minutes easy walking, repeat 5 times; then do the early season workout.
Suggested Workout (late-season) - 2 minute of effort, followed by 5 minutes easy walking, repeat 5 times; then do the early season workout.