Improving Uphill Performance
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Hello Evoke,
Recently I have noticed that my running buddies who are on paper less fit than I are relatively stronger on the uphill portions of runs. A typical group run will be at ~9:30 which is a Z1 pace for me and tends to be Z2 pace for them but once we go uphill we equalize in HR zone for up to 10 minutes after the uphill section is complete.
For context, me and 4 others are all doing a 50 miler in mid-February and are following the Training for the Uphill Athlete 50k idealized plan (fig 11.7) multiplied by some number to account for the greater mileage. I have been running for a little over a year, doing the R2R2R in March of 2023 and running ever since then. Before beginning the training block, I had been running ~33 mile weeks all on flat roads and then transitioned to running on trail and for the same mileage typically getting 1k more vert per week than them. I have been a bit more disciplined in staying in the aerobic base zones than them throughout the training and they would tend to sprint up the hills when we encountered them.
As I’ve learned more I have seen some training mistakes of my own, if I could do the block again I would have added in Z3 during the build weeks and not have started Z4 intervals until I felt good doing Z3 but I am wondering if this is what could be holding me back on hills. For them, on group long runs earlier in the block they would take off uphill ~Z3 whereas I would sit back in zone and meet them at the top. Going forward, what would be the best way to improve hill performance? Would doing Z2 blocks with as much vert as possible be a good strategy or maybe more Z3 on trail?
jt:
Thanks for the question. You will not get stronger, relative to your friends who are doing more high intensity hills than you by staying in Z1-2 on the uphills. That intensity is for building aerobic base capacity which is the MOST important step in developing endurance. But at some point you will need to add some uphill intensity to get stronger/faster and with more endurance going uphill. The FT fibers needed for strong uphill running are not being recruited in your current easy uphill running. There is nothing wrong with that but with a 5omiler coming up it is time to add uphill intensity.
I would suggest long Z3 reps rather than Z4. Both have positive training effect but the Z3 work will be much more event specific to your 50miler speeds than will Z4 intensity. You will also be able to handle a much higher volume of uphill Z3 running than uphill Z4 running.
It sounds like you’ve been doing a bit of Z4 hill work which will set you up well for this Z3 stuff. I’d start with something like 3x10min on uphill terrain that mimics some of the steeper grades in your race. I can’t tell you exactly what to do because I don’t know enough about your history but since you are relatively new to running I’d ease into this with 1-2 session a week. If the first week goes well bump that to 2×15 the next week. You won’t have time for more than a couple of weeks of this stuff before you need to start tapering. If the intensity is correct you should be fine with short recovery between reps of 1-3 min. If that’s too short you are probably going too hard.
The fact that on your flatter runs you are in Z1 and your buddies are in Z2 bodes well for your ability to handle the 50 miler. None of them will be sprinting up the hills in that race. Minimally touching Z3 in that race will be your best strategy so you have some gas left for the last 10miles.
I hope that helps.
Scott
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