NYC Prep: 25km Hill Simulation
Workout - NYC Prep: 25km Hill Simulation
- 12min @ 6'45''/km
- 25.0km @ 6'00''/km
- 10min @ 6'45''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
Watch This Race Nearly Ruined our NYC Marathon Dreams from This Messy Happy. Worth your time. The main takeaways are below so you can run this workout today. The full video has the details.
Key points
- Five weeks before the NYC Marathon, runners tackled this 25 km trail race as a demanding training session. Bangkok’s terrain was flat, so the workout mimicked the marathon’s rolling hills.
- The strategy: steady, moderate effort with lower heart rate. Roughly 4 km in 20 min, 10 km in 1:08, and 18 km in just over 2 h, while building hill-climbing strength.
- Training focus: hill strength, mental toughness, using the race as a brief mental reset, and fueling strategies with multiple gels on extended runs.
- Tip: use a pacing app to customize speeds by effort, heart rate, and terrain.
Workout example
25 km Trail Run (5 weeks before a marathon)
- Warm‑up: Start with 5 min of easy jogging, concentrating on relaxed breathing.
- Main set: Run the 25 km trail at a steady, moderate pace (aim for ~4 min/km on flat sections, slower on steep climbs). Target a ~2:30–2:45 total (adjust based on your fitness).
- Hill work: On significant climbs, keep your heart‑rate controlled and maintain steady effort (example: 1:56 per km on uphills). Use each climb as a chance to build strength.
- Nutrition: Take a gel every 45‑60 min (4‑5 gels total). Hydrate consistently.
- Cool‑down: 5‑10 min easy jog + stretching.Closing note
Try this trail-run workout and adjust paces in the Pacing app to your fitness. Builds hill strength and mental resilience before the marathon.
References
- This Race Nearly Ruined our NYC Marathon Dreams - YouTube (YouTube Video)