One-Hour Workout: Hills and Tempo Time
Enjoy hitting some short hill repeats and then maximizing tempo work on the flat in this run workout.
Author
Marilyn Chychota
Marilyn Chychota is a former professional triathlete, having placed first at Ironman Malaysia in 2004. Now she puts her 25 years of athletic experience to work as a coach at Marilyn Chychota Coaching.
My Stories
Dear Coach: How Should I Structure My Triathlon Off-Season?
Plan your time off wisely to gain the greatest benefits going into 2025.
Dear Coach: I Want to Get Into Gravel Riding. What Do I Need to Know?
Ready to take to the dirt? Here's what you need to know to get started.
Dear Coach: Are Group Rides Good for My Training?
Cycling with others can be great for your fitness, bike handling, and confidence - but only if you're using them the right way in your training plan.
Dear Coach: How Should I Plan My Recovery Days?
Adequate rest and recovery are key to getting fitter—here’s how to time it right.
One-Hour Workout: Threshold Power Bike Intervals
Boost your threshold power with these efforts—but be ready to work for it.
Dear Coach: How Do I Stay Focused On Training During The Holidays?
Navigating this season can be tough as an athlete. How much training should you do during the holidays? Coach Marilyn Chychota explains how to balance training and merry-making.
Dear Coach: How Do I Get My Kids into Triathlon?
Make sure to keep it fun — plus other tips from coach Marilyn Chychota.
Dear Coach: How Important Is the Surface I Run On?
Where you run—not just how much—can make a big difference to your run form and fitness.
Dear Coach: How Can I Use Strava to Boost My Training?
We all love chasing a KOM or QOM—but can too much Strava be bad for you?
Dear Coach: How Should I Warm-Up on Race Day?
Knowing how to warm-up for your race can be a key factor in achieving peak performance.
Dear Coach: What are the Most Common Causes of Injury?
Understanding what causes injuries is often the first step to preventing them.
Dear Coach: How Should I Plan My 2021 Triathlon Calendar?
Understanding what's best for you and your training is key to building your race schedule.
Dear Coach: What’s the Best Way to Warm Up Before a Race Effort?
With some races slowly starting to return, now is a good time to familiarize yourself with pre-race warm-ups.
Dear Coach: How Do I Stay Focused Without Races?
We are living in unprecedented times, and without races to focus on, it can be hard to stay on track.
Aiming for a 70.3 PR? Here’s Your Training Plan
This plan from coach Marilyn Chychota is designed to help you cross the finish line of your next half-Ironman in record time.
8-Week Triathlon Training Plan For The Olympic Distance
In order to take your racing to the next level, your training plan needs to develop all aspects of your athleticism with progression and consistency.