The Boston Marathon has some unique challenges that can be difficult to prepare for. So, for those of you training for Boston or just looking for a new challenge, I wanted to share the workout that I did this Monday on a treadmill in Flagstaff, Arizona.
First off, I know what you’re thinking: “Did he just say, ‘treadmill’?” Well, yes, I did. I don’t customarily use a treadmill but many elite runners use treadmills to prepare for a unique course. Having run Boston before, I certainly appreciate the need for Boston-specific preparation. I really enjoyed doing this long run and it went by unusually fast because I was constantly changing the grade and pace I was running, just like in the marathon itself.
Here is the workout:
* 4 miles warm up of easy running
* 4 miles at a moderate pace (I go about 65-70% of max heart rate or effort)
* 4 miles at a pace slightly slower than marathon pace
* Then, the following Newton Hill Simulation at the same pace:
o 0-.7 miles @ 3% grade
o .7-1.7 miles @ 1% grade
o 1.7-2.0 miles @ 6% grade
o 2.0-3.4 miles @ 1% grade
o 3.4-3.8 miles @ 4% grade
o 3.8-4.4 miles @1% grade
o 4.4-4.8 miles @ 6% grade
* Finally, 0% grade for a little over a mile at marathon pace
Good luck and have fun!
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