FOD Runner's Threshold Hill Repeater
Workout - FOD Runner's Threshold Hill Repeater
- 15min @ 9'30''/mi
- 4 lots of:
- 20s @ 4'30''/mi
- 12 lots of:
- 2min @ 5'45''/mi
- 1min rest
- 12min @ 10'30''/mi
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Intro: a breakdown of “All Roads Lead To LONDON MARATHON - Week 1” from The FOD Runner. Here’s the main workout so you can run it today; watch the full video for the rest.
Key points:
- Tuesday is easy (around 6:07/mile) to keep volume down and prioritise recovery.
- Central strategy: double-threshold sessions, one in the morning and hill repeats in the evening.
- Heart rate guides effort. Threshold sits in the 150s; 160+ means back off.
- Temperature and fuel: start early before it heats up, drink water with electrolytes, pack a gel for anything over an hour.
- Daily schedule: Saturday long run, Monday marathon-specific, Wednesday double-threshold, easy or recovery Thursday/Friday.
Wednesday PM, hill repeats:
- 12 x 2-minute uphill repeats.
- 1-minute easy recovery between.
- Total volume: 24 minutes hard plus 12 minutes recovery, 36 minutes combined.
- Target 5:40-5:50/mile on the climbs (HR around 150-155).
- Hold pace steady. If your legs go, cut the repeat short and walk out the loop.
Saturday long run:
- 19.25 miles (about 31 km) at a sustainable rhythm, around 2 h 13 min.
- Average pace around 6:57/mile (about 4:20/km).
- Adjust for heat and feel. Time on feet matters more than the exact pace.
Practical tips:
- Use heart rate as your effort meter. Keep threshold in the 150s.
- Hydrate early; carry electrolytes and a gel for runs over 60 minutes.
- If a hill is too much, cut the repeat short and finish the loop.
- Slow down on warm days.
Closing note: run either the hill repeats or the 19-mile long run, and tune paces to your fitness in the Pacing app.