There are many downhill training methods and workouts that help runners find their optimum amount of downhill training, meaning the appropriate level of intensity depending on experience level, and the adequate number of days and proper distances for downhill "practice" during the weeks leading up to race day.

Generally, you should include downhill training hill workout about once every 10-14 days. Hill workouts place a lot of load and stress on your legs. An excessive number of hill workouts can lead to injury. Likewise, hill workouts typically should be a bit lower on mileage than most other runs. A 5-mile easy run is a lot less stressful on your body than a 5-mile hill workout. Again, overdoing it with mileage on a hill workout creates a higher chance of injury.

The types of hill workouts that will benefit you the most are downhill repeats of distances ranging from 1/4 mile up to 1 mile in length, although more advanced runners can practice sustained downhill intensity for longer distances. Whatever your experience level, your training should include enough downhill distance to allow you to practice your form, but without putting enormous strain on your legs.

Finally, it is important to find the right downhill grade for your workouts. Almost all REVEL courses all average between 3-4% total downhill grade. It will help you to run similar grades in your training. To determine grade, use your GPS device to measure the total distance of a hill (in miles converted to feet) and the total downhill (in feet). After that, use simple math to calculate the grade, which is total elevation loss in feet divided by the distance in feet. Remember that a mile is 5,280 feet.

Thus, the math for 1 mile that loses 150’ in elevation is as follows:
1 mile = 5,280’
150’ divided by 5,280’ = 2.8%
The 1-mile downhill is a -2.8% grade.

Similarly, a half-mile that loses 100’ can be calculated as follows:
Half-mile = 2,640’ (half of 5,280’)
100’ divided by 2,640’ = 3.7%
The half-mile downhill is a -3.7% grade.

Using these calculations, find a hill that loses anywhere from about 150’ to 200’ over a mile, and use that hill for your downhill workouts.

Paul Carmona is the Online REVEL Coach who has designed training plans specifically for REVEL downhill courses. He is a 16-time REVEL Marathon Finisher and has run multiple Boston Qualifiers on every REVEL course that he has run, with his current streak at 14 BQs in a row at REVEL marathons!