NYC Prep: 25km Hill Simulation

Workout - NYC Prep: 25km Hill Simulation

• 12min @ 6'45''/km
• 25.0km @ 6'00''/km
• 10min @ 6'45''/km

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Intro

Watch “This Race Nearly Ruined our NYC Marathon Dreams” from This Messy Happy—it’s worth your time. We’ve outlined the main takeaways so you can do this workout today. The full video contains all the additional details.

Key Points

• Five weeks before the NYC Marathon, runners tackled this 25 km trail race as a demanding training session. While Bangkok’s terrain was flat, the workout mimicked the marathon’s rolling hills.
• The strategy called for a steady, moderate effort with lower heart rate—roughly 4 km in 20 min, 10 km in 1:08 h, and 18 km in just over 2 h—while building hill-climbing strength.
• Key training focus: hill strength, mental toughness, using the race as a “brief mental reset”, and developing fueling strategies with multiple gels on extended runs.
• Quick tip: Use a pacing app to customize your target speeds according to effort level, 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 your paces in the Pacing app to match your fitness. It’s an excellent approach to building hill strength and mental resilience before the marathon. Enjoy your run!

References

• This Race Nearly Ruined our NYC Marathon Dreams - YouTube (YouTube Video)