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How much do hills affect running pace?
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I did a 5k this morning, my first of the year just to assess where my running is at. Unfortunately, it turned out to be the hilliest one I've done yet which makes the assessment difficult to do.

I was nearly 1 min slower than a flat 5k I did at this point last year. However, this race had about 300 feet of descending/climbing. You start at the top of the hill, do a couple loops down to the bottom and then finish all the way back at the top. Doesn't seem like much but it was a pretty steep hill.

Any idea what that type of course might do to an average pace?
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Re: How much do hills affect running pace? [Triocd] [ In reply to ]
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My regular trail running route is over 550ft of climbing in the first 1.8 miles. Trust me, it adds over 1:30 per mile. Even my regular road route has a few 100 ft of climbing and it can add over 1 minute per mile. All that said, I live at 4500ft and race at 1200ft where its flat. I easily run 1:30 to 2:00 minutes faster per mile when I race flats and at a lower elevation.

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Paul
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Re: How much do hills affect running pace? [Triocd] [ In reply to ]
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the fitter you are the less it will effect you.

Brian Stover USAT LII
Accelerate3 Coaching
Insta

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Re: How much do hills affect running pace? [Triocd] [ In reply to ]
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In Reply To:
Any idea what that type of course might do to an average pace?


Energy cost of walking and running at extreme uphill and downhill slopes

Ale Martinez
www.amtriathlon.com
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