Hill Sessions That Make Marathon Day Easier

The TCS Sydney Marathon course rewards runners who prepare for its hills, says Head Coach Ben Lucas. Here's how to train smarter and climb with confidence on race day.

A simple weekly session can build strength, confidence and endurance, says Head Coach Ben Lucas.

One thing that surprises runners about the TCS Sydney Marathon is that it’s not a flat course. Yes, you get the Harbour Bridge. Yes, you get incredible views. But you also get hills.

The good news? Hills are trainable. The mistake most runners make is avoiding them completely until race day. Then they’re shocked when their legs start working harder than expected.

How to train for hills

You don’t need to live on a mountain to prepare. A simple hill session once a week can make a huge difference. One of my favourites is:

·       10-minute easy warm-up

·       6 x 60-second uphill efforts

·       Easy jog back down

·       10-minute cool-down

The goal isn’t sprinting. It’s building strength and learning to hold good form while working a little harder. Think:

·       Run tall

·       Drive your arms

·       Keep your cadence quick

Hills and long runs

Another option is incorporating rolling hills into your long run. This is actually closer to what you’ll experience on race day. Learning to maintain effort, rather than pace, over hills is one of the best skills marathon runners can develop.

Every year I see runners panic when their pace drops on a climb. Don't. The hill doesn't care about your watch. Focus on effort. Train for the hills now and they'll feel far less intimidating when you cross the Harbour Bridge on early ace morning.

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