What Pace Or Effort Should I Run Hill Repeats?

We get this question a lot from clients since we have a clear purpose/intensity behind our main training types (Easy, Threshold, Marathon, Interval, Repetition, Fast Reps) but not for hill repeats. We see hill training as Repetition work but with added resistance. Just like Reps, hill repeats help improve speed and economy.

In general, you should run hills at the same effort as Reps (current 1-mile race pace). They should not be sprints so you want to focus on running with good mechanics and make sure you’re not tightening up a lot near the top of the hill. Run hills fast but strong and relaxed throughout. Our concern with hills is always regarding the repeated downhill running between the work portion. Make sure to be soft/quiet on your feet running down the hill to reduce impact and ensure that you are taking enough time so you’re fully recovered between each.

Jay Smith Recorded Third Fastest Half Marathon In U.S. M55 Age Group

Jay Smith of Concord, NH has been a regular customer of ours the past two years. We’d like to thank him for letting us share this testimonial on our blog. According to mastersrankings.com, Jay’s performance in Athens, OH ranked #3 in the U.S. in the half marathon for 2015.

I owe my improvement from 1:29 at the Macau Half Marathon in December 2014 to 1:24:18 at the Athens, OH Half Marathon in April 2015 to the training plan put together by The Run S.M.A.R.T. Project. Thank you for pushing me to a new age 50+ PR. I not only ran a great time, I was also 4th place OVERALL in the Athens race! [Full Results]

Jay is currently training for the World Masters Championships Half Marathon on November 6th in Perth.

Tomica Čudina Sets 14-Minute PR In Füssen, Germany

Tomica Čudina of Pakoštane, Croatia purchased a 15-week training plan geared towards his goal marathon. We’re thankful he was kind enough to share his result:

I just wanted to inform you I have ran my marathon race yesterday in the city of Füssen in Germany, for which I have been training according to your training plan. I am very happy with my result of 3h 51min, which is a 14-minute improvement.

On The Roads 40 Is the New 30 For Alan Leist

Since Alan Leist signed up for private coaching and began working with Run SMART coach Nikki Reiter he has been destroying his old PRs. The fountain of youth started this past March when the 43-year-old from Utica, NY broke his 12-year-old half marathon by over 10-minutes, finishing in 1:38:45.

Recently, in his hometown race, The Boilermaker 15k, he broke his personal best from last year by over 6-minutes. His official time was 1:05:41 [full results].

Congrats to Alan and Nikki on all their recent success!

How Fast Can You Run A Mile?


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Simon Glendenning Goes Sub-3 For The First Time

Simon Glendenning signed up for private coaching back in October of 2015. His marathon PR at the time was 3:06. We’re excited to report that the 38-year-old from Victoria, Australia reached his goal by cracking three hours for the first time at the Gold Coast Marathon.

Shannon Siragusa Breaks The Tape At Amica Iron Horse Half Marathon

Shannon Siragusa of Simsbury, CT was first female and 14th overall at the Amica Iron Horse Half Marathon. Her official time was 1:25:19. [Full Results] Not too shabby only 6-weeks after the Boston Marathon. The 41-year-old mom and former collegiate runner has now lowered her half marathon PR by over 3-minutes since following one of our custom marathon plans.

Afterwards, Shannon said, “Always nice to run the race you know you can run. I feel like I can still go faster on the right day and not 6 weeks after a marathon.”

Shea Weilbaker Top Frosh In NY State

Shea Weilbaker set a new PR in the 3200m at the Eddy Games this past weekend. The freshman from Rensselaer HS finished in a very impressive 9:38.68, which now places him as the top freshman in all of New York state.

Shea is now one of 20 qualifiers for the New Balance Outdoor Nationals in the Freshman 3200m. The race is next month in Greensboro, NC. Congrats to Shea and Run SMART coach Rod Koborsi on a great season. We’re excited to see more progress over the next few years.

Eric Wong Sets New Personal Best At BK Half

Congrats to Eric Wong and coach Gary Berard on a PR performance at the Brooklyn Half Marathon. Eric finished in 1:32:53 (7:06 per mile). [Full results]

In a sign of great pacing and coaching, if you take Eric’s split at 10k and 15k he was right at 7:06 and 7:05 per mile.