Hill workouts should be an essential part of any runner’s training repertoire. They provide a lot of benefits for a relatively steep price: speed, strength, fitness, focus, challenge, and confidence all wrapped into a tidy package of uphill repeats.
I came up with this workout for my Wednesday night track crew as a fun way to get in a high volume of quality work while also practicing how to be disciplined, stay focused, and go through a wide range of gears. This session works best in a group environment because it has a competitive element to it—you’re “eliminated” when you run slower than your previous interval; whoever can tally up the most reps “wins” the workout—but it can also be done alone.
I love ladder sessions. It's a great feeling mentally when you start coming back down the ladder and know the longest intervals are behind you. This workout is not that and that's exactly the point.
The "Reverse Michigan" workout is an ascending ladder on the track—starting with a fast 400m, ending with a strong mile—interspersed with longer stretches of tempo running off the track between intervals. It's a great blend of speed and strength that can be beneficial to nearly any runner whether they're training for the mile, the marathon or anything in between.
One-kilometer repeats are a pretty standard workout for many runners training for the mile all the way up to the marathon, and no matter how you slice ’em, they tend to make for a tough session.
The Alternating Miles Long Run, which bounces back and forth between marathon pace and the faster end of your normal training pace, is one of my favorite sessions to assign my athletes, whether they’re in marathon training or not.
I first read about this workout, made popular by former Boston winner and marathon world champion Rob De Castella of Australia, in Michael Sandrock’s Running With The Legends (one of my favorite running books of all-time, for what it’s worth) when I was in high school. I first wrote about it for Competitor, now PodiumRunner, five years ago. The session’s construction is simple: 8 x 400m with a scant 200-meter float for “recovery” between repetitions.
