15 Mile LONG RUN | Mountain MARATHON Training Phase 1 COMPLETE | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of 15 Mile LONG RUN | Mountain MARATHON Training Phase 1 COMPLETE from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Phase 1 (first 3 weeks) focuses on easy flat running combined with steady, sustained hill effort to build strength and endurance.
Weekly hill‑interval sessions: 3 × 10‑minute uphill repeats (week 1‑2) and 4 × 10‑minute repeats (week 3) with a 2‑mile flat tempo at the end of the run.
Fast hill repeats: 10 × 3‑minute hard uphill with 90‑second easy jog recovery, aimed at keeping speed for the upcoming 10K “seven‑bridge” race.
The 15‑mile long run includes roughly 2,500 ft of total elevation gain, averaging just under 9 min / mile on the trail.

Workout Example

15‑mile Trail Long Run (Phase 1 cap)

Warm‑up – 1 mi easy on flat ground.
Hill Repeats – 3 × 10 min uphill at a hard but sustainable effort; jog down for recovery.
Flat Tempo – 2 mi on the trail at ~9 min / mi pace.
Cool‑down – remaining distance easy, staying relaxed on descents. Total distance ≈ 15 mi, total elevation gain ≈ 2,500 ft.

Practical Tips

Keep the same effort on the hills; don’t deliberately slow down when the grade increases.
Use 90‑second easy jogs between fast hill repeats to clear lactate.
Track elevation and adjust your paces in the Pacing app to match your own fitness level.
After completing Phase 1, take a short recovery week before moving to Phase 2 (more focused hill tempo work).

Closing Note

Give this 15‑mile hill‑focused long run a try, then tweak the repeats and paces to suit your own training. You can easily customize the intervals in the Pacing app—happy trails and keep those legs climbing!