Mountain Strength Long Run

Workout - Mountain Strength Long Run

• 1.6km @ 10'30''/mi
• 3 lots of:
  • 10min @ 8'30''/mi
  • 2min rest
• 3.2km @ 9'00''/mi
• 13.6km @ 10'30''/mi

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Intro

The FOD Runner’s “15 Mile LONG RUN | Mountain MARATHON Training Phase 1 COMPLETE” shows a solid hill-focused workout. Here’s the breakdown so you can give this session a try. Check the full video for extra context and coaching cues.

Key points

• Phase 1 spans three weeks, mixing easy flat running with sustained hill work to build strength and aerobic capacity.
• Hill-interval sessions each week: 3 × 10-minute uphill repeats (weeks 1-2) and 4 × 10-minute repeats (week 3). A 2-mile tempo run at a steady pace finishes each session.
• Speed work on the hills: 10 × 3-minute hard uphill efforts with 90-second easy recovery jogs. This keeps pace sharp for the 10K “seven-bridge” race ahead.
• The 15-mile session racks up around 2,500 feet of elevation and averages just under 9 min/mile on the trail.

Workout example

15-mile trail long run (Phase 1 cap)

1. Warm-up: 1 mile easy on flat terrain.
2. Hill repeats: 3 × 10 minutes hard uphill (maintain steady effort). Recover by jogging down.
3. Flat tempo: 2 miles on trail at ~9 min/mile.
4. Cool-down: finish the remaining miles easy, staying smooth on downhills.

Total distance about 15 miles. Elevation gain about 2,500 feet.

Practical tips

• Hold consistent effort climbing. Don’t ease off just because the grade gets steeper.
• Those 90-second easy jogs between hard repeats help clear lactate buildup.
• Log your elevation and use the Pacing app to adjust effort based on your current fitness level.
• After Phase 1 wraps up, take a recovery week before moving into Phase 2 (more hill tempo work).

Closing note

Run this 15-mile session and adjust the repeats and paces to match your fitness. The Pacing app makes it simple to customize the intervals.

References

• 15 Mile LONG RUN | Mountain MARATHON Training Phase 1 COMPLETE | FOD Runner - YouTube (YouTube Video)