Boston Prep Incline Builder

Workout - Boston Prep Incline Builder

• 5min @ 6'00''/km
• 3 lots of:
  • 1min 40s @ 10'00''/km
  • 30s rest
• 5min @ 6'15''/km
• 4 lots of:
  • 2min @ 5'00''/km
  • 1min @ 4'15''/km
  • 2min @ 7'00''/km
• 5min @ 6'40''/km
• 5min @ 8'00''/km

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Intro: Matthew Choi’s film on his 2021 Boston Marathon Experience | I Will Run this Race offers valuable lessons worth exploring. Here’s a breakdown of the key takeaways so you can put this routine into practice right away. Make sure to watch the full video for additional context and nuance.

Key Points:

• Mental toughness combined with structured training forms the bedrock of building mileage safely.
• A compact routine featuring bodyweight strength and flexibility work keeps your body resilient and healthy.
• Incline treadmill work using the NordicTrack Everest replicates hill running and fires up your glutes, hamstrings, and lower legs.
• Incorporating hills early in your training cycle teaches your legs to handle fatigue more effectively and improves race-day performance.

Workout Example:

1. Warm‑up (5 min) – easy run or brisk walk on flat ground.
2. Strength circuit (3 rounds):
   • 10 × air squats
   • 10 × lunges (each leg)
   • 10 × push‑ups
   • 20 s × plank Rest 30 s between rounds.
3. Incline treadmill set (20 min):
   • 5 min @ 5 % incline, easy pace
   • 2 min @ 10 % incline, moderate effort
   • 1 min @ 12 % incline, hard effort
   • Repeat the 2‑1 pattern 4 times, finish with 5 min flat recovery.
4. Cool‑down (5 min) – walk, then stretch hips, quads, and calves.

Closing Note: Run through this workout this week, tailor the inclines and paces based on your current fitness level using the Pacing app, and continue developing the strength and hill endurance needed for Boston and races beyond.

References

• 2021 Boston Marathon Experience | I Will Run this Race - YouTube (YouTube Video)