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Uphill Tempo Run

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Lucas Wojciechowski edited this page Dec 12, 2014 · 5 revisions

Athletes

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Uphill Tempo Run: ultra marathon training - with Sage Canaday

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Runner's World: Sage Canaday

"A run at lactate-threshold pace builds speed and muscle strength, without the harsh impact forces usually associated with running hard on the flats."

"Warm up 2 or 3 miles, 2 x 20 minutes uphill at tempo with 5 to 10 minutes rest in between each 20-minute block; 2 to 3 miles to cool down. In one YouTube video, Canaday did the first segment on his treadmill at 9 mph and a 10 percent incline, before doing the second segment on a hilly road near his home in Boulder."

"Running uphill forces you up on your toes more and you have to be conscious of leaning forward, driving your quads, and exaggerating your arm swing a little bit more. For Mount Washington, having some hard uphill running efforts under my belt helped improve my running form and mechanics so I could tackle the hills more efficiently."

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