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Your Six-Week Training Plan to Prepare for the Goodwood 5-Mile Hillclimb Race

19th June 2024

With the Goodwood 5 Mile Hillclimb Race taking place on Thursday 15 August, Seth Wise, who hosts Goodwood’s Run Club, shares his comprehensive six week training guide. 

Whether you're a seasoned runner or a beginner, our six-week training plan will help you build the stamina and strength needed to conquer the infamous Goodwood Hillclimb. We'll cover everything from weekly workout schedules to nutrition, recovery and even tips for kids joining the fun run.

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Seth’s General Tips for Training

Warm-Up and Cool-Down

Always start your exercise with a warm-up to get your muscles ready and finish with a cool-down to aid recovery.

Strength and Functional Training

Complement your running routine with exercises that enhance strength, particularly in your legs and core.

Gradual Progression

Increase your distance and intensity gradually to avoid injury.

Proper Footwear

Invest in a good pair of running shoes with excellent arch and ankle support. Break them in well before race day to avoid blisters.

 

Your Six-Week Training Schedule

Week 1: Building the Foundation

Runs

  - 1-mile easy run

  - 1.5-mile easy run

Cross-Training

  - 30-minute brisk walk or cycling

Strength Training

  - Focus on legs and core (squats, lunges, planks)

Rest Days

  - Take at least two rest days to allow recovery.

 

Week 2: Increasing Distance

Runs

  - 2-mile run

  - 2.5-mile run

Cross-Training

  - 30-minute swimming or cycling

Strength Training

  - Add upper body workouts (push-ups, rows)

Hill Workouts

  - Introduce a short, mild hill run to get used to the terrain.

 

Week 3: Building Stamina

Runs

  - 2.5-mile run

  - 3-mile run

Cross-Training

  - 30-minute brisk walk or elliptical training

Strength Training

  - Incorporate dynamic exercises (burpees, mountain climbers)

Hill Workouts

  - Increase the intensity and length of your hill run.

 

Week 4: Pushing the Limits

Runs

  - 3.5-mile run

  - 4-mile run

Cross-Training

  - 40-minute moderate cycling or rowing

Strength Training

  - Emphasise endurance (high-rep bodyweight exercises)

Hill Workouts

  - Tackle steeper hills and practice downhill running to condition your muscles.

 

Week 5: Peak Distance

Runs

  - 4.5-mile run

  - 5-mile run

Cross-Training

  - 45-minute swimming or intense cardio session

Strength Training

  - Include plyometric exercises (jump squats, box jumps)

Hill Workouts

  - Maintain hill training intensity and focus on pacing.

 

Week 6: Tapering and Race Prep

Runs

  - 3-mile run at an easy pace

  - 2-mile run to maintain fitness

Cross-Training

  - Light activities (yoga, stretching)

Rest Days

  - Increase rest days to be fresh for race day.

Hill Workouts

  - Light hill runs to keep your body accustomed without overexertion.

 

Nutrition and Hydration

Balanced Diet

Ensure you consume a balanced diet rich in carbohydrates, proteins and fats. Whole grains, lean meats, fruits and vegetables should be staples.

Hydration

Drink plenty of water throughout the day. During long runs, consider electrolyte drinks to maintain hydration and prevent cramps.

Pre-Run Fuel

Eat a light meal rich in carbs and low in fat 1-2 hours before running.

Post-Run Recovery

Refuel with a mix of protein and carbs within 30 minutes of your run to aid muscle repair.

 

Heart Rate and Recovery

Monitor Heart Rate

Use a heart rate monitor to ensure you're training within your target heart rate zone. This helps in improving cardiovascular fitness and avoiding overtraining.

Recovery Techniques

Incorporate foam rolling, stretching, and possibly massage into your routine to help muscles recover.

 

Electrolytes for Performance

Electrolyte Intake

Include electrolytes like sodium, potassium, and magnesium in your hydration plan, especially after intense workouts.

You can get these from isotonic sports drinks, electrolyte tablets and natural sources like bananas and coconut water.

 

Tips for Kids' Fun Run Training

Should the kids be taking part in the shorter Fun Run, here are some tips to get them involved in the training schedule.

Short and Fun

Keep training sessions short and engaging. Focus on fun activities like tag, relay races, and playful runs.

Basic Warm-Up

Teach them simple warm-up exercises to get their muscles ready.

Hydration

Ensure they drink plenty of water before and after running.

Encouragement

Make the experience enjoyable to create a love for running and physical activity.

By following this plan, you'll be well-prepared for the Goodwood 5 Mile Hillclimb Race. Remember to listen to your body, stay consistent with your training and enjoy the journey. Good luck, and see you at the starting line!

Find out more about the Goodwood 5 Mile Hillclimb Race here.

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