Racing over the marathon distance is a formidable challenge. For most that takes the shape of trying to break those elusive time barriers – sub three, sub four hours, etc. But for others, racing a challenging course – a hilly course – brings them closer to that feeling best described by the great Emil Zatopek:
“If you want to run, run a mile. If you want to experience a different life, run a marathon.”
Hilly half and full marathon routes exist in abundance on the trails, but less so on the road, where flat and fast has increasingly become the order of the day. However, some hilly courses do still exist – basking in their rightful kudos as events that deliver an experience and achievement that’s far beyond simply a finishing time.
But how to train for such a challenging route? Standard half marathon and marathon plans won’t cut it. Sure, they’ll deliver you to the start line fast – but they won’t prepare you for racing hard over lung-busting climbs or quad-retiring descents.
To time with our sponsorship of the UK’s toughest road marathon, we asked INOV8 ambassador and Pennine Trails race organiser, Chris Holdsworth, to devise training plans for a hilly half marathon and marathon. We hope that the 12-week half marathon or 16-week marathon plan, delivers you to the start line ready to deal with any ups and downs that come your way.
TRAINING PLAN INFORMATION
Both the half marathon and marathon training plans consist of three key sessions a week. The remaining days of the week are listed as recovery run days, cross training days or full rest days. The aim on the days is to recover, so make sure any exercise undertaken on these days promotes recovery and does not instead impede it.
The goal with any training plan is to make it your own and not to fully throw out the training that’s gotten you to this position in the first place. Allow the location you live in to dictate the plan, not the other way around. For example, you may not be blessed with hills where you live. You could instead adapt some of the hill sessions for long staircases or using incline on the treadmill.
The plan is also broken into four phases:
- A conditioning phase
- A race specific phase
- A sharpening phase
- A Tapering phase
The fourth week of each block will be a reduced week to allow the adaptations taken place during the previous three to be absorbed. You’ll also then be more recovered to begin the next phase.
HILLY HALF MARATHON & MARATHON TRAINING PLANS
12-WEEK HALF MARATHON PLAN
| Mon | Tues | Weds | Thurs | Fri | Sat | Sun | |
Week 1 (Conditioning & Endurance Phase) | Rest, Cross Train, or Easy Jogging | 4 miles @ easy jogging pace + 6 x 0:30 Hill Sprints | Rest, Cross Train, or Easy Jogging | Undulating 5 miles @ Normal Steady Effort | Rest | Undulating 6 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 2 (Conditioning & Endurance Phase) | Rest, Cross Train, or Easy Jogging | 4 miles @ easy jogging pace + 7 x 0:30 Hill Sprints | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort | Rest | Undulating 6 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 3 (Conditioning & Endurance Phase) | Rest, Cross Train, or Easy Jogging | 4 miles @ easy jogging pace + 8 x 0:30 Hill Sprints | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort | Rest | Undulating 7 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 4 (Recovery Week) | Rest, Cross Train, or Easy Jogging | 3 miles @ easy jogging pace + 6 x 0:30 Hill Sprints | Rest, Cross Train, or Easy Jogging | Undulating 5 miles @ Normal Steady Effort | Rest | Undulating 6 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 5 (Race Specificity Phase) | Rest, Cross Train, or Easy Jogging | 4 Miles Undulating Tempo Hills (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | Undulating 6 miles @ Between Normal Steady Effort Pace & Race Pace ‘Feel’ | Rest, Cross Train, or Easy Jogging |
Week 6 (Race Specificity Phase) | Rest, Cross Train, or Easy Jogging | 5 Miles Undulating Tempo Hills (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | Undulating 8 miles @ Between Normal Steady Effort Pace & Race Pace ‘Feel’ | Rest, Cross Train, or Easy Jogging |
Week 7 (Race Specificity Phase) | Rest, Cross Train, or Easy Jogging | 6 Miles Undulating Tempo Hills (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | Undulating 10 miles @ Between Normal Steady Effort Pace & Race Pace ‘Feel’ | Rest, Cross Train, or Easy Jogging |
Week 8 (Recovery Week) | Rest, Cross Train, or Easy Jogging | 4 Miles Undulating Tempo Hills (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest, Cross Train, or Easy Jogging | Undulating 4 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | Undulating 6 miles @ Normal Steady Effort | Rest, Cross Train, or Easy Jogging |
Week 9 (Sharpening Phase) | Rest, Cross Train, or Easy Jogging | 8 x 1:00 Progression Hills (Easy Jogging + Strides WU / Easy Jogging WD | Rest, Cross Train, or Easy Jogging | Undulating 7 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | 20 – 30 minutes @ lactate threshold on undulating route (Easy Jogging + Strides WU / Easy Jogging WD | Rest, Cross Train, or Easy Jogging |
Week 10 (Sharpening Phase) | Rest, Cross Train, or Easy Jogging | 7 x 1:00 Progression Hills (Easy Jogging + Strides WU / Easy Jogging WD | Rest, Cross Train, or Easy Jogging | Undulating 8 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | 20 – 30 minutes @ tempo on undulating route (Easy Jogging + Strides WU / Easy Jogging WD | Rest, Cross Train, or Easy Jogging |
Week 11 (Sharpening Phase) | Rest, Cross Train, or Easy Jogging | 6 x 1:00 Progression Hills (Easy Jogging + Strides WU / Easy Jogging WD | Rest, Cross Train, or Easy Jogging | Undulating 4 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | 20 – 30 minutes @ tempo on undulating route (Easy Jogging + Strides WU / Easy Jogging WD | Rest, Cross Train, or Easy Jogging |
Week 12 (Taper Week) | Rest | Race Week Sharpener Easy Jogging + Strides WU / Easy Jogging WD | Rest, Cross Train, or Easy Jogging | 3 miles @ easy jogging pace + 3-4 0:20 Strides | Rest | Goal race | Rest |
16-WEEK MARATHON PLAN
| Mon | Tues | Weds | Thurs | Fri | Sat | Sun | |
Week 1 (Conditioning & Endurance Phase) | Rest, Cross Train, or Easy Jogging | 4 miles @ easy jogging pace + 6 x 0:30 Hill Sprints | Rest, Cross Train, or Easy Jogging | Undulating 5 miles @ Normal Steady Effort | Rest | Undulating 6 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 2 (Conditioning & Endurance Phase) | Rest, Cross Train, or Easy Jogging | 4 miles @ easy jogging pace + 7 x 0:30 Hill Sprints | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort | Rest | Undulating 8 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 3 (Conditioning & Endurance Phase) | Rest, Cross Train, or Easy Jogging | 4 miles @ easy jogging pace + 8 x 0:30 Hill Sprints | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort | Rest | Undulating 10 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 4 (Recovery Week) | Rest, Cross Train, or Easy Jogging | 3 miles @ easy jogging pace + 6 x 0:30 Hill Sprints | Rest, Cross Train, or Easy Jogging | Undulating 5 miles @ Normal Steady Effort | Rest | Undulating 8 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 5 (Conditioning & Endurance Phase) | Rest, Cross Train, or Easy Jogging | 3 x 4:00 Leg Conditioners (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort | Rest | Undulating 10 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 6 (Conditioning & Endurance Phase) | Rest, Cross Train, or Easy Jogging | 3 x 5:00 Leg Conditioners (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort | Rest | Undulating 12 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 7 (Conditioning & Endurance Phase) | Rest, Cross Train, or Easy Jogging | 4 x 4:00 Leg Conditioners (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort | Rest | Undulating 14 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 8 (Recovery Week) | Rest, Cross Train, or Easy Jogging | 3 x 3:00 Leg Conditioners (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest | Undulating 5 miles @ Normal Steady Effort | Rest | Undulating 12 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest, Cross Train, or Easy Jogging |
Week 9 (Race Specificity Phase) | Rest, Cross Train, or Easy Jogging | 4 Miles Undulating Tempo Hills (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | Undulating 16 miles @ Normal Steady Pace Inc. 4 @ Race Pace 'Feel' | Rest, Cross Train, or Easy Jogging |
Week 10 (Race Specificity Phase) | Rest, Cross Train, or Easy Jogging | 5 Miles Undulating Tempo Hills (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | Undulating 18 miles @ Normal Steady Pace Inc. 6 @ Race Pace 'Feel' | Rest, Cross Train, or Easy Jogging |
Week 11 (Race Specificity Phase) | Rest, Cross Train, or Easy Jogging | 6 Miles Undulating Tempo Hills (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest, Cross Train, or Easy Jogging | Undulating 6 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | Undulating 20 miles @ Normal Steady Pace Inc. 8 @ Race Pace 'Feel' | Rest, Cross Train, or Easy Jogging |
Week 12 (Recovery Week) | Rest, Cross Train, or Easy Jogging | 4 Miles Undulating Tempo Hills (Easy Jogging + Strides WU / Easy Jogging Cool Down) | Rest | Undulating 6 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | Undulating 12 miles @ Normal Steady Effort | Rest, Cross Train, or Easy Jogging |
Week 13 (Sharpening Phase) | Rest, Cross Train, or Easy Jogging | 8 x 2:00 Progression Hills (Easy Jogging + Strides WU / Easy Jogging WD) | Rest, Cross Train, or Easy Jogging | 20 – 30 minutes @ lactate threshold on undulating route (Easy Jogging + Strides WU / Easy Jogging WD | Rest | Undulating 18 miles @ Normal Steady Pace Inc. 6 @ Race Pace 'Feel' | Rest, Cross Train, or Easy Jogging |
Week 14 (Sharpening Phase) | Rest, Cross Train, or Easy Jogging | 7 x 2:00 Progression Hills (Easy Jogging + Strides WU / Easy Jogging WD) | Rest, Cross Train, or Easy Jogging | 20 – 30 minutes @ lactate threshold on undulating route (Easy Jogging + Strides WU / Easy Jogging WD | Rest | Undulating 14 miles @ Normal Steady Pace Inc. 8 @ Race Pace 'Feel' | Rest, Cross Train, or Easy Jogging |
Week 15 (Sharpening Phase) | Rest, Cross Train, or Easy Jogging | 6 x 2:00 Progression Hills (Easy Jogging + Strides WU / Easy Jogging WD) | Rest, Cross Train, or Easy Jogging | Undulating 4 miles @ Normal Steady Effort + 4 – 6 0:20 Strides | Rest | Undulating 7 miles @ Normal Steady Pace Inc. 3 @ Race Pace 'Feel' | Rest, Cross Train, or Easy Jogging |
Week 16 (Taper Week) | Rest | Race Week Sharpener Easy Jogging + Strides WU / Easy Jogging WD | Rest, Cross Train, or Easy Jogging | 3 miles @ easy jogging pace + 3-4 0:20 Strides | Rest | Goal race | Rest |
SESSION DESCRIPTIONS
Rest, Cross Training Or Easy Jogging:
The goal of these days of the plan are to recover for your next main sessions. Rest entirely or cross train at an effort level of 3-4/10. If you do run, it should feel REALLY easy, where you can maintain the ability to hold a conversation. Easy runs should be between 20-60 minutes, depending on the current training load you’re used to.
Leg Conditioner Hill Repeats:
Ideally choose a long hill that let’s you run up it for at least five minutes, with a gradient of around 10-15%. A soft terrain such as trail, grass or a dirt track is perfect for this. You should aim for 5-6/10 effort – these repeats should not be taxing on your lungs; you can even walk them if you have to. After your rep, recovery is simply an easy jog back down to where you started.
Hill Sprints:
Perform these at or near max effort (9-10/10), focussing on form, which should look like the following:
- Head Up: Keep your head up and gaze forward, not down at your feet.
- Chest Up: Maintain an upright posture with your chest up and shoulders back.
- Drive Arms: Pump your arms vigorously, keeping elbows at a 90-degree angle.
- Lift Knees: Lift your knees higher than usual to power up the hill.
- Short Strides: Take shorter, quicker steps to maintain momentum and control.
- Lean Slightly Forward: Lean slightly into the hill from your ankles, not your waist.
- Stay Relaxed: Keep your face and upper body relaxed to conserve energy.
Make sure you’re fully recovered before you begin your next rep, by taking as much time as you need.
Undulating Run @ Normal – Steady Effort:
Do this run on a route similar to what you’ll experience in your target race. Try to get 50-80% average ascent per mile, as you’ll get in your event. So if you’re doing an eight mile undulating run, and the average ascent per mile in your race is 130ft, you should aim for between 500-800ft of ascent in your session. Try to avoid sharp descents that will hammer your legs, and aim to run this session at an effort level of 5-6/10.
Strides:
Strides are short, controlled bursts of faster running (8-9/10 effort). These are not ‘all out sprints’, but rather ‘strong’ efforts, focussing on maintaining correct form and posture. In the first few seconds build into the effort, then in the last few seconds decelerate (rather than coming to an abrupt stop). Recover by walking back to where you started, or by jogging for one minute before your next rep.
Tempo Hills:
Choose a course that has a good mix of long and sharp inclines and aim to run your route at 7-8/10 effort on the hills, and 5-6/10 on flats and descents. You should preferably run this session on road, to simulate the conditions you’ll be racing in.
Undulating Run @ Normal – Steady Effort Inc. Steady – Race Pace Feel
You can run this session on road or trail, depending on how fatigued you feel. Choose a hilly route that’s similar to what you’ll experience during the race. The aim of this session is simulate race conditions by practicing dialling into target race effort for a portion of the run. The normal, steady part of the run you should work to 5-6/10 for effort, rising to 7-8/10 for the race effort section. This run is also the perfect opportunity to rehearse your hydration/nutrition strategy for race day - even down to the meal you eat the evening before and your race day breakfast.
Progression Hills:
Begin each rep at a moderate to steady effort (7/10), building to comfortably hard effort before crescendo-ing at a near max effort. Depending on how you feel that day, or the elevation(s) of the hill, you may spend the majority at a steady effort, before quickly moving through the gears towards the end. Jog or walk back down for two minutes between reps to allow your breathing and heart rate to come back down.
Undulating Tempo:
You should run this session at a solid 8/10 effort. This is all about spending time in discomfort, at or above race pace. Choose a hilly route with a variety of long and short/sharp inclines.
Race Week Sharpener:
This is to give you that last feel for race pace effort. Choose one of the following based on the run you think you’ll get the most out of:
- Run 20 minutes just below race pace (effort) feel.
- Perform 4 x 3:00 reps @ intended race pace (effort), with 2:00 easy jogging in-between.
- Run for 20 minutes varying efforts between easy and at race pace (effort) feel, spending no more than 10:00 – 12:00 at intensity.
Choose an undulating route for this session, and don’t add on any extra to this run. Remember – this is all about giving you that last feel for your race – the hard work is done.
BONUS STRENGTH & CONDITIONING ROUTINE
It’s a good idea to include some strength or mobility work to your routine to help both reduce the risk of injury and help boost your performance. Aim to get in 1 – 3 strength workouts between 20 – 40 minutes each. It doesn’t need to be much, but short, regular sessions can help to keep on top of things and prevent niggles from occurring.
An example routine could look like this:
Warm-up:
Spend 5-10 minutes performing some dynamic stretches and mobility exercises.
Cable or Band Single Leg Abduction
Sets: 3
Reps: 12-15 per leg
Instructions: Attach a cable or resistance band to a low anchor point and secure it around your ankle. Stand on the opposite leg and lift the banded leg out to the side, keeping your body upright. Slowly return to the starting position.
Cable or Band Single Leg Adduction
Sets: 3
Reps: 12-15 per leg
Instructions: Attach a cable or resistance band to a low anchor point and secure it around your ankle. Stand on the opposite leg and bring the banded leg across your body. Slowly return to the starting position.
Cable or Band Hip Flexor Knee Drive
Sets: 3
Reps: 12-15 per leg
Instructions: Attach a cable or resistance band to a low anchor point and secure it around your ankle. Stand on the opposite leg and drive the banded knee up toward your chest, mimicking a running motion. Slowly lower back to the starting position.
Single Leg Romanian Deadlifts
Sets: 3
Reps: 10-12 per leg
Instructions: Hold a dumbbell or kettlebell in the opposite hand of the working leg. Keeping your back straight, hinge at the hips and lower the weight toward the ground while lifting the non-working leg straight behind you. Return to the starting position.
Bulgarian Split Squats
Sets: 3
Reps: 10-12 per leg
Instructions: Stand a few feet in front of a bench or step and place one foot behind you on the bench. Lower your hips toward the ground, bending both knees. Push through the front heel to return to the starting position.
Static Stretching:
Static stretching focusing on the hamstrings, quadriceps, calves, hip flexors, and glutes.
HILLY ROAD HALF MARATHON & MARATHON RACE INSPIRATION
Half Marathons
- Langdale Half Marathon - October | Lake District, UK | ↑546m/1,791ft
- Big Dipper Half Marathon– September | Dronfield, Derbyshire, UK | ↑510m/1675ft
- Sheffield Half Marathon– March | Sheffield, UK | ↑290m/950ft
- Madeley Half Marathon – April | Staffordshire, UK | ↑279m/915ft
Marathons
- Langdale Marathon - October | Lake District, UK | ↑1,087m/3566ft
- Marathon Eryi (Snowdonia Marathon)– October | Snowdonia, UK | ↑838m/2749ft
- Windermere Marathon– May | Lake District, UK | ↑600m/2000ft approx.
