read time 4 minutes

Hey - Conor here!

Today we’ll cover:

• 🏃‍♀️ Elevation Gain Strategies (Deep Dive)

• 🏜️ The Arizona Monster 300 Kicks Off

• 🗓️ Weekly Training Plan Example

• 🔗 Favorite Finds This Week

• 💭 Run & Reflect: Thoughts from the Road

🏃‍♀️ DEEP DIVE: Elevation Gain Strategies

​Incorporating hill training into your marathon preparation is essential for building the strength and endurance required to tackle hilly courses effectively. Here's how to tailor your training to enhance performance on marathon hills:​

1. Integrate Hill Workouts into Your Training Plan

Regular hill workouts can significantly improve your running economy and strength:​

• Hill Repeats: Find a hill with a moderate incline. Run uphill at a hard effort for 60-90 seconds, then jog or walk back down to recover. Start with 4-6 repetitions, gradually increasing as your fitness improves.

• Long Hill Climbs: Incorporate longer hill climbs into your long runs to simulate race conditions, especially if your marathon course includes extended inclines.

2. Focus on Uphill Running Form

Proper form can make uphill running more efficient and less taxing:​

• Shorten Your Stride: Maintain a quick cadence with shorter steps to reduce fatigue.

• Maintain Effort Level: Instead of trying to keep your usual pace, focus on maintaining a consistent effort level. This approach prevents burnout and conserves energy for later stages of the race.

3. Develop a Pacing Strategy for Hilly Courses

Effective pacing helps manage energy expenditure on undulating terrain:​

• Adjust Effort on Hills: Allow your pace to slow naturally on ascents while maintaining effort, and use descents to recover slightly without overexerting.

• Practice on Similar Terrain: Train on routes that mimic your marathon's elevation profile to familiarize yourself with the demands of the course.

4. Incorporate Strength and Plyometric Training

Building muscular strength enhances hill performance:​

• Plyometric Exercises: Include movements like jump squats and lunges to develop explosive power, aiding in uphill propulsion.

• Core Stability Work: Strengthening your core supports better posture and efficiency on inclines.

By systematically integrating these strategies into your training regimen, you'll be well-equipped to handle the challenges of marathon hills, leading to improved performance and reduced injury risk.

🏜️ The Arizona Monster 300 Kicks Off

The inaugural Arizona Monster 300 ultramarathon commenced on April 4, 2025, challenging runners to traverse a grueling 308-mile point-to-point course through Southern Arizona's Sonoran Desert.

Organized by the Destination Trail Team, renowned for iconic 200-mile races, this event promises to test the limits of endurance athletes.

Course Overview:

• Distance: 308.6 miles​

• Elevation Gain: 41,162 feet​

• Elevation Loss: 42,463 feet​

• Terrain Composition:

  • 84% single-track trails​

  • 10% bike paths​

  • 3% paved roads​

  • 2% dirt roads​

• Aid Stations: 19 strategically placed along the route​

• Cutoff Time: 170 hours (7 days and 2 hours)​

The race route showcases the diverse landscapes of the Sonoran Desert, known for its subtropical warmth and dual rainfall seasons, fostering a rich array of flora and fauna.

Participants will navigate rugged terrains, iconic backcountry paths, and high-elevation mountain ranges, including ascents up to 8,093 feet in the Catalina Mountains.

For those interested in following the race progress, live tracking is available through the Destination Trail's official platform.

🗓️ A Simple Training Plan Example

​A straightforward and consistent training plan can pave the way to marathon success. Here's a basic 16-week schedule designed to build your confidence and strength by race day:

• Weeks 1-4: Build a running base.

  • Run 4 times per week, 3-5 miles per run.

• Weeks 5-8: Increase mileage gradually.

  • Run 4 times per week, including one longer run (8-10 miles).

• Weeks 9-12: Focus on endurance.

  • Run 4-5 times per week, with long runs reaching 12-16 miles.

• Weeks 13-16: Taper and prepare for race day.

  • Reduce mileage to allow recovery, with the longest run at 20-22 miles three weeks before the marathon.

  ⬇️ Check out the below training example for Week 5.

🔗 My Favorite Finds This Week

• Elevation Training Insights: An informative article on the benefits and techniques of hill training for endurance runners.

• Inspirational Read: "Born to Run" by Christopher McDougall – a fascinating exploration of ultrarunning and human endurance.

💭 Run & Reflect: Thoughts from the Road

• Embrace the Challenge: Tackling hills can be daunting, but each climb conquered builds mental and physical resilience.

• Mindful Recovery: After strenuous hill workouts, prioritize recovery to allow muscles to repair and strengthen.

Week 12 Marathon Training Recap:

This week I had my longest run to date, 20 miles (32km). I ran part of the Vancouver Marathon route which had some challenging hills. More details below:

• Monday: 40 min recovery run.

• Tuesday: Rest day (pool and hot tub).

• Wednesday: Intervals: 1 mile warm-up, 5×1 mile repeats with a 2 minute rest/jog in between, 1 mile cool-down.

• Thursday: Rest day (pool and hot tub).

• Friday: 45 minute run (easy pace).

• Saturday: 20 mile long run. 6 mile warm-up, 2.5 miles @ marathon pace, 1.5 mile easy, 3 miles @ marathon pace, 1.5 mile easy, 3 miles @ marathon pace, 2.5 mile cool-down.

• Sunday: A well earned rest day, (pool and hot tub).

Total Weekly Mileage: 37.5 miles (60km).

That’s All for This Week Everyone

Before you go: Here are 3 ways I can help:

1. Free Marathon Calendar — If you haven’t already be sure to download your free copy and pick a marathon. Let me know which city you'll be conquering.

2. Access to Private Community — Join fellow first-time marathoners for support and tips. Reply with "Community" to get in.

3. 1:1 Coaching: — For a personalized 16-week plan, reply with "Coaching" to learn more.

How was your training this week? Hit “reply” I’d love to hear how it’s going.

Let’s build some Endurance!

See you next week,

Conor

P.S. Check out my Strava, I’m only 4 weeks away from the Vancouver Marathon.