Training plans for hilly 10k

[ArthurJG]

Any recommendations for a training plan for a hilly (but on road) 10k? I’ve seen a few but open to further suggestions. It’s in twelve weeks’ time and the main ascent is a continuous climb rising nearly 100m in a distance of 1km at an early stage in the race. I’ve done the hill before in the 5k event last year and did, just, manage without walking. I had been training on hills beforehand though. There’s a lesser climb near the end. Other parts of the course are downhill and potentially fast though. It’ll be my third 10k race and my PB is just under 67 minutes. I’m aiming for 72 this time because of the hills.

[Irishprincess Graduate10]

I don’t use plans at all so can’t suggest one for you but if I have a hilly race coming up I just do more hills in training. The fact you’ve actually done the hill is good practice as you know what to expect on the day. Could you do the same hill on some training runs? If not, then any hill will do. I’d also do extra glutes work.

You’ve got lots of time so you’ll have steel-like legs by the time of the event 💪🙂

[ArthurJG Graduate10 in reply to Irishprincess]

I can’t train on the same hill regularly as it’s too far from home: the race is in Edinburgh and I live in Arbroath. I do plan to walk the course at least once before race day. The 5k training plan (intermediate version) on the EMF race website was excellent for getting me used to hills after doing Couch to 5k on our lovely flat coastal path. I would recommend that plan to anyone who wanted to get stronger over 5k. But the 10k plans don’t have so much hill practice in them.

[Irishprincess Graduate10 in reply to ArthurJG]

A lot of training plans don’t have hill training included, you just have to find your own 🙂

[ArthurJG Graduate10 in reply to Irishprincess]

Yes that’s the problem, I’m looking for a solution 🙂 I’ve got a good 5k plan with hills and for later in the year a good HM plan with hills. Looking for similar for 10k.

[Irishprincess Graduate10 in reply to ArthurJG]

I found this one. It’s running 4 times a week but if you’re running 3 times atm you could just swop one run for an extra strength session. But at least this one has hill training!

blog.mapmyrun.com/wp-conten...

[ArthurJG Graduate10 in reply to Irishprincess]

Thanks for that. Running four times a week is fine - just swapping one would affect the balance of the plan (defeating the purpose of using an expert designed plan). I’ve been running long enough now that I can run on consecutive days as long as one is an easy run (and no training plan would specify otherwise). However, I suspect a plan aimed at mountain runners may be slightly over specified for me 🙂 Thanks for trying though and I may be able to nick some ideas from certain parts of it.

[Grannyhugs Graduate10]

Well done on your previous 10k times, brilliant. I'm just starting on hills and run on a new housing estate where I can follow paths between roads to give me steep uphill. I am able to do increasing loops so that by the end I reach a long steep incline. Working for me. Good luck