15-Mile Long Run with Hill Finish

15-Mile Long Run with Hill Finish

Workout - 15-Mile Long Run with Hill Finish

  • 5min @ 10'00''/mi
  • 16.1km @ 8'30''/mi
  • 8.0km @ 7'40''/mi
  • 1.2km @ 9'00''/mi
  • 5min @ 10'00''/mi
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Intro

The FOD Runner put out a “15 Mile Long Run Workout” that’s worth a look. Here’s what the session covers so you can try it today. Watch the full video for more context.

Key points

  • Begin with 10 mi at an easy, conversational pace (roughly 8:30 min/mi). This mileage base won’t leave you drained.
  • Follow with 5 mi uphill at faster effort (about 7:25 to 7:55 min/mi) on a long, steady climb. The incline builds strength and confidence.
  • Close out with 0.5 mi downhill to shake off fatigue, then drink water.
  • Keep a steady breathing rhythm, be aware of your form, and take on fluids throughout.

Workout example

  1. Warm-up: 10 mi easy at roughly 8:30 min/mi.
  2. Uphill set: 5 mi at 7:30 min/mi (or a pace that feels hard but doable). Pick a long hill or gradual slope.
  3. Cool-down: 0.5 to 1 mi easy downhill, slowing steadily to the end.
  4. Hydration: grab water or an electrolyte drink for the final 2 mi.

Closing note

Run this 15-mile long-run and dial in the paces based on your training zones in the Pacing app.

References

Inspired by The FOD Runner

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