This has got to be one of the best running channels on here. No one yelling at me to “stop eating this” and “stop doing that” just great advice backed by science. Much love from Australia.
I qualified for the Boston in November for 2026 cutting off 18 minutes from my last marathon. I did 6 weeks in between those marathons and the only thing I changed was doing 8 seconds sprints up hills about 24 times each week spread over maybe 5 days. Your coaching is amazing. I wasn’t sure I’d ever run it but hopefully my 3:30 and 38 seconds will get me there.
So amazing! Yes they’re that powerful. When I discovered them, I took over two minutes off of my half marathon from one race to the next. And I actually stopped doing workouts and just did base training with health sprints. Very nice going Melissa, and thanks for sharing.
This video came at just the right time. I'm about to race a road 10k with some flyover roads along the way. Will try the tip on conserving during uphill and rip roaring it in the downhill.
There is a yearly 10km in Brisbane where i live. It goes over a giant, around 2km bridge. 1 always run the 1 km long downhill section about a minute faster than every km, and let gravity do the work for me. It's a free speed boost. I love running downhill 😅
Skill is a lot more important on running hills! Keep leaning forward and small steps on up hill,and during down hill , don't think pushing off ground at all , and think of quick turn over by loose the feet on ground (no bounce at all ) , dropping the feet in the air proactively , minimum backing your body to allow speeding up..... remember don't sweep your leg forward, which will couse high impact.
Any suggestions on treadmill slopes for starters? I'm imagining that if I begin to feel the increasing difficulty of the slope it might be the place to start...
Varied slopes. Sometimes longer intervals on a more shallow slope, perhaps 5%, sometimes shorter and really fast up 10+%. Vary it up and give your body different stresses. But try 10% if you're otherwise healthy and don't have any achilles problem history
Hi Andrew, with the help of your Run Elite Book to prepare marathon, I will try 12-15 x 90s hill intervals as suggested, how much recovery is recommended?
Sure. I mean that’s an interval yeah. But depends on what you’re wanting to improve. But given that you might do that same structure in a track for whatever reason you choose it can definitely be translated to hills in a treadmill
![KSI - Dirty [Official Visualiser]](http://i.ytimg.com/vi/VoDh1h1dPUE/mqdefault.jpg)
This has got to be one of the best running channels on here. No one yelling at me to “stop eating this” and “stop doing that” just great advice backed by science.
Much love from Australia.
I qualified for the Boston in November for 2026 cutting off 18 minutes from my last marathon. I did 6 weeks in between those marathons and the only thing I changed was doing 8 seconds sprints up hills about 24 times each week spread over maybe 5 days. Your coaching is amazing. I wasn’t sure I’d ever run it but hopefully my 3:30 and 38 seconds will get me there.
So amazing! Yes they’re that powerful. When I discovered them, I took over two minutes off of my half marathon from one race to the next. And I actually stopped doing workouts and just did base training with health sprints. Very nice going Melissa, and thanks for sharing.
Keep it coming bro. You got tons of good information!
Thanks man, more to come!
really fun intro editing. Very insightful as always. Thank you ❤
Welcome @rahilarious thanks for watching
My coach had me do 600m hills at 5k pace. Definitely helped.
yup
This is a very timely video for me. Thanks!!
Welcome :)
This video came at just the right time. I'm about to race a road 10k with some flyover roads along the way. Will try the tip on conserving during uphill and rip roaring it in the downhill.
Yes! It’s a good strategy. Milk the downhills for all they’ve got!
Awesome video
Glad you enjoyed it Ronan
Great video!
Thanks!
There is a yearly 10km in Brisbane where i live. It goes over a giant, around 2km bridge. 1 always run the 1 km long downhill section about a minute faster than every km, and let gravity do the work for me. It's a free speed boost. I love running downhill 😅
Well said hman! Yeah free return. Let’s not waste it by burning out on the uphill
Skill is a lot more important on running hills! Keep leaning forward and small steps on up hill,and during down hill , don't think pushing off ground at all , and think of quick turn over by loose the feet on ground (no bounce at all ) , dropping the feet in the air proactively , minimum backing your body to allow speeding up..... remember don't sweep your leg forward, which will couse high impact.
Any suggestions on treadmill slopes for starters?
I'm imagining that if I begin to feel the increasing difficulty of the slope it might be the place to start...
Varied slopes. Sometimes longer intervals on a more shallow slope, perhaps 5%, sometimes shorter and really fast up 10+%. Vary it up and give your body different stresses. But try 10% if you're otherwise healthy and don't have any achilles problem history
Intervals uphill... I find running uphill painful enough :-)
Indeed. All the more reason to train it
Sir I ran hilly route is it benefits for me
Hi Andrew, with the help of your Run Elite Book to prepare marathon, I will try 12-15 x 90s hill intervals as suggested, how much recovery is recommended?
How about 30-60-90 second hill work in the treadmill? Matched recovery time, 6 x each time period.
Sure. I mean that’s an interval yeah. But depends on what you’re wanting to improve. But given that you might do that same structure in a track for whatever reason you choose it can definitely be translated to hills in a treadmill
Hey Andrew. If I’m doing hill intervals of 90 sec each, how intense should it be?
depends on what you're trying to accomplish and what you're training for
🎉❤
Thank you