Скачать или смотреть 🍀 Road to Boston – Day 2: Fast Hill Intervals (Up and Down) 🍀

If you’re preparing for the
Boston Marathon, you cannot ignore downhill running.

Boston is deceptive. The early miles feel fast and forgiving — but that early net downhill creates significant eccentric load on your quads. If you don’t prepare for that, the Newton hills late in the race will feel much harder than they should.

Today we’re talking about fast hill intervals paired with controlled, faster downhill reps to bullet-proof your legs.

Why this matters:
• Downhill running creates eccentric quad loading
• Eccentric stress is what causes late-race quad fatigue
• If your quads are wrecked early, you can’t climb well late
• Strong downhill prep = fresher legs for the final miles

I like a 2 up / 1 down structure for these sessions.

That means:

Two hard uphill reps

One quicker, controlled downhill rep

Repeat

The uphill builds power and strength.
The downhill builds durability and resilience.

The goal is not reckless downhill sprinting — it’s fast, controlled running that teaches your legs to absorb force efficiently.

This is especially important for athletes traveling into
Boston
who may not naturally train on long, sustained descents.

If you have questions about:

Rep length

Total volume

Where this fits in your week

Or what version is best for your fitness level

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