Base-Building Hill Repeats

Workout - Base-Building Hill Repeats

• 15min @ 6'30''/km
• 9 lots of:
  • 1min @ 7'30''/km
  • 1min rest
• 15min @ 6'30''/km
• 12min @ 6'30''/km

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Quick summary

A breakdown of “ALL IN S2:E1 - BUILDING A RUNNER’S BASE” from The Welsh Runner. Here are the key takeaways so you can start the workout. Watch the full video for context.

Key points:

• Build the aerobic base before moving into marathon-specific training.
• Track a weekly heart-rate benchmark: a 1-hour run at consistent effort (15 km/h, around 6:30 min/km) every Monday. Watch HR drop as fitness improves.
• Build up to around 80 mi / 130 km per week using back-to-back runs (two workouts a day) at easy effort.
• A 5 km time trial at around 4:50 min/mi (3 min/km) tracks progress and builds confidence.
• Add hill repeats with 1-minute surges and 1-minute recoveries for strength. Otherwise hold steady aerobic running.

Workout:

1. Monday, treadmill baseline:

   • 1 hour on a treadmill at 15 km/h (around 6:30 min/km).
   • Chest-strap HR monitor; record average HR.
   • Repeat weekly and watch HR drop.

2. Tuesday, easy outdoor run:

   • 1 hour steady, around 8.5 mi (13.7 km), conversational pace.

3. Mid-week double:

   • 30-minute easy treadmill run at 15 km/h.
   • 30-minute recovery run at 12 km/h.

4. 5 km time trial (once a week):

   • Target around 4:50 min/mi (3 min/km). Treat it as a low-key race.

5. Hill work (once a week):

   • 10-minute easy warm-up.
   • 1-minute hard / 1-minute easy repeats over about 2 mi, then onto the hill section.
   • Push the climbs, recover on flats and descents. Two full loops.

6. Weekly mileage: around 80 mi (130 km) over 5-6 days, with a long run (around 1 hour) and a short recovery run each day.

Practical tips:

• Keep the Monday test consistent: same shoes, same treadmill speed.
• Watch HR weekly. A steady decline at the same pace means fitness is improving.
• Hilly terrain builds strength without speed work.
• 15 km/h is around 6:30 min/km (around 10:30 min/mile). 4:50 min/mi is 3 min/km. Set paces in the Pacing app.

Closing note: try this base-building plan and watch HR drop as aerobic capacity climbs.

References

• ALL IN S2:E1 - BUILDING A RUNNER’S BASE - YouTube (YouTube Video)