It might seem totally crazy but this quick, intense uphill interval session is perfect for the day before a long training run. The quick bursts of speed stimulate your quad muscles similar to strength training and over time you will find that your legs feel fresher the next day on your long run.
To perform, find a hill that is 30- to 50-yards long. Start at the bottom and spring to the top as fast as you can while still in control of your stride. Once you hit the top of the hill slowly walk to the bottom and do not begin the next uphill sprint until you feel full recovered.
Perform 4-6 intervals to complete the workout.
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Each week over the next 12 weeks Runner’s World will release a new video that gives you a quick exercise, stretch, or drill to help you train smarter and recover quicker for your fall race.
Budd Coates has been running for 40 years and coaching for 30. Along the way, he qualified for four U.S. Olympic Trials in the marathon. He has bests of 2:13:02 in the marathon and 63:48 in the half-marathon, authored Running On Air and Run Your Butt Off, and has run sub-3-hour marathons in five separate decades.
