Boston Marathon Prep - One More Hill Session - kofuzi

Aug 13, 2025

Quick Summary of Boston Marathon Prep - One More Hill Session from kofuzi

This is a quick summary of Boston Marathon Prep - One More Hill Session from the kofuzi channel. 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

Threshold hill repeats: 6 × 6‑minute intervals at threshold effort with 1‑minute walking recovery.
Route: ~4.5‑mile loop that includes a gradual uphill and a steeper downhill section. The runner alternated directions (3 reps each way) to maximize hill work.
Pace & effort: Target pace around 6:40–6:16 min/mi (threshold) with heart‑rate zone 171‑175 bpm. The hills push the heart rate up to ~179 bpm on tougher reps.
Purpose: Combine strength (hill climbing/descending) with threshold effort to prepare for Boston’s downhill sections and keep the body sharp in the final 10‑day taper.

Workout Example

Warm‑up: 2 mi easy on flat terrain

Main set (6 reps):
  • 6 min at threshold effort (≈6:30 min/mi for most runners)
  • 1 min walking recovery (no standing, keep moving)
  • Use a hilly loop (~0.9–0.96 mi per rep) with varied elevation (≈100‑ft up, 50‑100‑ft down)
  • Alternate direction each 3 reps to get both uphill and downhill work

Cool‑down: 2‑3 mi easy jog

Adjust the paces to match your own threshold pace; the Pacing app can help you set the right effort.

Closing Note

Give this hill‑threshold session a try this week and tweak the intervals to match your own pace in the Pacing app. It’s a solid way to sharpen your legs for the Boston course while staying in the right intensity zone. Good luck, and enjoy the hills! 🚀